Here are a few exercises almost anyone can fit into his schedule using any time available and repeating at least three times during the day.

Neck Extension:
Place hands behind your head with the fingers placed together. Attempt to push your head backward for six seconds (counting one-thousand-one, one thousand two, etc) as you resist with your hands. Resist with head forward, then straight, and all the way back. Stretch your neck as far as you can in all directions.

Squeeze the Desk Together:
Sit at your desk, attempt to com-press it by pulling your arms together, resisting for six seconds. This exercise helps to keep the chest muscles strong and the bust firm. Use stove, refrigerator, wardrobe or any other con-venient item of furniture.

Shoulder flexion:
Sit at your desk (or table) and raise your arms forward until the backs of your hands are touching the underside of the desk in front of you. Keep your stomach muscles tight and your back straight. Attempt to lift the desk, pushing for six seconds; then relax. Vary this exercise by stand-ing in a doorway and trying to push its two sides apart with the backs of your hands.

Back exercise:
Bend over at the waist, holding your legs with your hands behind the knees. Pull your stomach muscles in and attempt to straighten your back. Resist back extension with your hands and hold for six seconds. Try these exercise anytime your back feels tired but remember to stretch and loosen up the back before and after.

Straight leg raising backward:
Lean over a table. Slowly raise one leg as high as possible (for six seconds). Slowly return to the starting position. Alternate legs. Vary by raising leg with knee bent.

V sit-ups:
You can do this one in bed. Raise both legs and your upper body simultaneously-keeping your legs straight with arms out straight for balance. Hold this V position for six seconds, slowly returning to the starting position. Three rep-etitions of this exercise will help you to relax so you can get a good night's sleep.

Hip flexion:
Sit on a sofa with your feet under the coffee table. Hold the top of the table for stabilization. Raise one leg-keeping the knee straight-until the toes touch the table. Try to lift the table with the straight leg for six seconds; relax. Alternate legs.

Stretching on the stairs:
Stop as you go up the stairs, hold onto the rail and place the balls of your feet on the edge of a stair. Slowly rise on the toes as high as possible; stretch. Slowly lower own beyond the edge of the stair, stretching the heel cords. These easy quick exercises in the office really help to keep you fit and fine.

Try some squats:
Stand in front of your office chair with your feet shoulder-width apart. Bend your knees as though you're sitting on the chair, keeping your weight on your heels. When your legs are parallel with the seat of the chair, slowly rise to your original standing position.

Opt for plié squats:
Take a wide stance with your toes pointing outward. Standing upright, slowly bend your knees in the direction of your toes until you can no longer see your toes. Slowly return to your starting position.

Hold up the wall with wall sits:
With your back touching the wall, move your feet away from the wall so that the wall is supporting the weight of your back. Bend your knees so that your legs form a 90-degree angle. Hold as long as you can.

Pose like a warrior - with a lunge:
With your arms by your side, take a giant step forward with your right leg so your thigh is parallel with the floor. Pushing off the same leg, return to your starting position. Repeat with the left leg. (Traveling lunges are also an option.)

During a coffee break, try calf raises:
Holding onto your desk or a file cabinet for balance, raise your heels off the floor, then lower. Peek into your neighbor's cubical while you do toe raises: Sitting in your chair or standing, lift and lower your toes while keeping your heels on the ground, or walk around on the heels of your feet.

Burn those buns with a gluteal squeeze:
While sitting or standing, squeeze the muscles of your rear end. Hold, then relax.

Get on the floor and do some crunches:
Lying on your back with your knees bent, reach for your knees, hold for two counts, then return to the floor.

Stay on the floor to do some push-ups:
Perform push-ups standing upright with your hands a little wider than shoulder-width apart, against a wall or lying facedown on the ground.

Do some dips:
With the palms of your hands on your chair and feet on the floor, scoot your rear end off the end of your chair. Bend your elbows, lowering your body, then straighten your arms to return to the starting position.