Sore myscle pain help

Im gonnaention this now im not very or at all in shape. Im working in an environment where im forced to be hiking awkward angles daily my whole body HURTS 8am to 3pm straight 70 degree unmarked areas with tools. Because this is daily at this time, i wondered if anyone has advice. My ankles mostly HURT like alot ide also take any advice on workouts to improve these muscle that are struggling to keep up with the work im doing. Thank you.