Why breaks work better than workouts
For joints, frequent light load spread across the day is better than one long session. Someone who sits for eight hours and then trains for one has still spent eight hours without a change of position.
The effective lever in office work is therefore not the sport but the frequency of interruptions.
What a break should contain
Stand up, take a few steps, fully straighten and bend the knees once, roll the shoulders, look into the distance. That takes under two minutes and needs no equipment.
A break does not have to be an exercise. The purpose is the change of position, not a training effect. Fetching water or taking a call standing up already builds the break in.
Organising the reminder
A timer works but gets dismissed. More reliable are couplings to existing routines: stand up after every call, fill the glass only half, place the printer deliberately further away.
In a team, meetings can be held standing or walking. That raises the number of position changes without costing extra time.
The graphic in text form
Hourly: two minutes standing and walking. Every two hours: additionally take the large joints once through their full range. Across the day: at least one longer walk.
This structure is free, well studied and comes before any question about a supplement in every sensible order of priority.