Hello looking for advice

I work as a line cook full time which requires me to be on my feet for 8-9 hours a day... I also walk everywhere!!!! I don’t have a car but I have a long board and I do take the bus sometimes.. but I’m usually on my feet 24/7 but I’m starting to realize that my muscles in my legs and upper back is starting to be sore more often I don’t know how to stretch it out because I’ve never really found interest in it until now .. i also want to start working out to get my body toned and back in shape .. I am asking for stretching advice and work out advice ...