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.