I can relate a lot, since I have always been a sports hater myself. after lots of research, I came to the conclusion that the best bang for the buck would be found in strength training. it works best in a lot of dimensions: back pain, looking great, staying there, even if you make two weeks of vacation.

In the end, after giving this a serious shot, I really came to like it a lot. Especially after I realized how much of a difference it makes in terms of mental strength, willpower, and confidence as well. My love life is through the roof.

Even though it takes considerably more than 30 minutes, I now have a power rack in my room and I fill the minutes of waiting between sets by using them on starting the most dreaded tasks on my list. This works incredibly well, as I am so filled with adrenaline after a hard set that it works a bit like the blinking star in super Mario: It makes my mind almost invincible for a few minutes.

Just an experience of many here. YMMV.