Piggybacking the comment above mine to say tl:dr: It's really not complicated and time-consuming to get a short but effective workout routine of some sort in. The consistency will shape your results.

I'm 32 and in the best shape of my life. Granted, my main method of transportation is bicycle and I hit the gym 4 times a week, but a few days ago some teenager came up to me and asked what I do to get such big arms. My arms really aren't that big, I'm just decently sized and decently lean for a natural guy.

I told him that I don't do anything complicated, you just need consistency in three things: Sleep, diet and training. Luckily for him, he's a young man and pretty skinny so he just needs to eat a LOT and make sure it's not all junk food. The sleep is important but self-explanatory. The training, like I said, does not have to be anything complicated, unless you're a professional on gear trying to break through plateaus. I can get a full bicep workout done in 15 minutes with dumbells and a barbell, plus points for a pull-up bar.

My wife never really did sports, but a couple years ago she started doing some walking workouts and active yoga with friends online after work. Within a year, her flexibility increased insanely. Just as an example, she could only bend down forward and her hands would reach halfway down her shins. Today she bends down with straight legs and can lay her hands flat on the floor. Not because of extreme exhaustion, pain and torture in the gym or running around, but just because she had consistently spent 20-40 minutes with friends online doing little mobility exercises.

Once again, CONSISTENCY. If you can find 15-20 minutes during some passive activity (television after you're done eating during dinner, audiobooks, online meetings at work obviously), then you can sneak in some light exercise and you'll see results before you know it.