Time to walk away from your desk for the full lunch hour. Resisting the urge to shovel food into your mouth while you work through your lunch hour can have a big payoff -- for your health and for your job. Studies suggest that taking a break can actually improve your concentration and engagement, improving both individual and company performance.

Make your 2 p.m. meeting a walking meeting. Besides getting you up and moving (30 minutes of walking can burn between 85 and 100 calories), studies show that a walk outside also has a positive effect on your brain. Researchers say that because lush greenery signaled nearby food and water to our ancestors, we're hardwired to instantly feel calmer when we see green.

If you're drinking the right amount of water (eight glasses a day can help your kidneys clear sodium, urea and toxins from the body), you're going to have to take a jaunt to the office bathroom at least once or twice. When you do, try using one on another floor. This simple swap will get you moving for the recommended five minutes and allow you to add another flight of stairs to your daily total.

For the last break of the day, it's time to partake in some office workouts that won't get you any weird looks or a reputation as a fitness fanatic. Try:

Calf raises:
Any time you have a second (waiting for the copy machine, your meal to heat up, coffee to brew, etc.), try calf raises to increase blood flow and strengthen leg muscles.

Shoulder stretch:
Spending hours hunched over a laptop can take their toll on your shoulder muscles. Stretch them out by gripping one arm by the elbow and stretching it across your chest, without rotating your body.

Silent squeeze:
Just squeezing and holding isolated muscles for a few seconds can help tone your muscles. While seated, squeeze your glute muscles as tightly as you can for five seconds, then release. Repeat for two minutes. For a core workout, try squeezing your abs.

Surreptitious leg raise:
While seated, straighten one or both legs and hold in place for five seconds. Lower without touching the ground, and repeat for 15 reps.

We know not everyone follows a nine-to-five schedule, but if you can, you should leave after you've put in a full day.

Sitting for longer than the average workday compounds the ill effects of sitting all day. Plus, just by completing these recommended exercises, you've slipped at least an extra hour of activity into your workday -- and (this is the part you copy and paste in an email to your boss), studies show that working less actually makes you more productive.

Research shows that after a certain threshold (just under 40 hours per week), office workers actually get less done than if they work a normal work week. Because workers are operating on less energy, they're also more apt to make poor decisions that result in mistakes -- costing the company more time and money to fix. So consider this workout at work plan your ticket to a healthier, happier life and a better, more productive workplace.