If I was ever in a true emergency situation and had to run for my life, I'd be one of the first ones killed, ha; I am in TERRIBLE physical condition, just going up and down 3 fairly short flights of stairs when our public library's elevator was out of commission for a couple months almost killed me every time. I'd arrive at the 3rd floor sweating and panting, my legs burning and my bad knee killing me; going down was of course easier, but climbing with a bag full of hardback books was an ordeal for me. The only exercise I get is walking my dogs daily and housework, I guess; I really need to drop some serious weight and get into a good exercise/cardio regimen, sigh.

Walking your dogs is exercise, though. And I couldn't run to save myself either! A brisk walk is the best I can manage.

Actually feeling pains in your legs and them feeling like jelly isn't really an idicator that your really out of shape. Climbing down 11 flights of stairs isn't an easy task, and the pain you were feeling was simply because you were using a different muscle group for more repetition than average. You walk 2 km every day to the bus, plus 1.5 on lunch...that's quite a bit of walking and your cardiofitness levels are probably pretty good.

Going down stairs, especially that many using your thigh muscles, and hamstrings is to a greater degree than when you walk since your lifting your legs to go down the stairs. Your calf muscles are being stretched more as are your Achilles tendons and the arches of your feet, since your pushing off the steps.

Even someone who jogs daily would have been sore after descending 11 flights of stairs.

Not that working out more never hurt anyone...but your daily walking routine is more exercise than the average person gets.

Stretching exercises before you leave for the bus stop will help with the odd muscle groups...maybe a little light jogging a few times a week. But I suspect you're in better shape than you're giving yourself credit for.

(I used to be a track coach and physical education teacher way back when and I used to work in retail for 30+years and was constantly on my feet)

That's actually rather reassuring, coming from someone who knows. Thanks for that! I have to walk or I get antsy, and as I sit on my backside all day at work, and spend an hour each way on the bus, walking to the stop is the best and easiest way to get that little bit of exercise.

Cut yourself some slack. 11 flights of stairs isn't typical for anyone and you probably couldn't take it at a leisurely pace as you were participating in a fire drill.

It wasn't a leisurely stroll, that's for sure. All the same it took four days before my legs stopped hurting.