Open Windows explorer or My Computer.
Right-click on your hard drive, select Properties then select the Tools tab.
Click on Defragment now... [this does not actually start it running] and it takes you to the normal dialog that controls defragging.
Please note that Windows 7 normally just defrags in the background and you don't really notice it. You can check it in Task manager if you like.
If you never leave your PC idle then you will not get any automatic defragging.
Defrag for Windows 7 is not the same as it was for previous versions. Because of the speed of modern hard drives, defrag just puts fragments into big lumps. It does not attempt to eliminate fragments entirely.