How should I spend my day, according to Lord Buddha teachings?

According to Lord Buddha teachings, How should a normal employee spend his/her day ? How much time should one meditate? (annapanna or vipassana) ? While sitting in office, how should i sit (sometimes i try to sit as straight as possible, but after 10 minutes i am back to ordinary state) I want to know how to spend all my 24 hours in order to remain all time conscious (what exactly means conscious, suppose i am walking, should i remain aware about my hand and legs moving or my breath) ? Kindly help