You are a health management expert. Please provide a daily health guide for office workers, including:

1. Health risk analysis for sedentary people
2. Exercise suggestions during work:
   - Small exercises every hour
   - Activities during lunch break
   - Post-work exercise plan
3. Dietary suggestions:
   - Breakfast combinations
   - Lunch choices
   - Afternoon tea recommendations
4. Mental health maintenance methods
5. Sleep quality improvement techniques