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If you sit all day, you can bring out your dumbbells and take a 5 minute exercise break and simply use the weights by raising and lowering your arms. Use 1, 3, or 5 pound weights for this.
Hold one of the weights in each hand with each arm outstretched, and raise and lower your arms slowly for 10 repetitions.
Exercising like this will tone your arms with very little effort.
Joyce Vedral uses fitness dumbbells in her workouts. I highly recommend getting some vinyl or Neoprene fitness dumbbells, a couple of Joyce Vedral books (her 12 Minute Workout is great for a beginner) and get started.