>>77986
don't do sports, don't even bother with lifting, just walk. walk outside, but make it a schedule. once a week, maybe on a low traffic day if you're uncomfortable being around a lot of people.

>my life is purely virtual and i can't engage in something meaningful because im stuck in my head
>the fkin blackpill is that normies are far more happier than me
the deeper blackpill is that there's less and less of these "normies" any more. everyone is inside, doomscrolling, feeling hopeless.
ngl i feel very similar to you, and i have a job and my own apartment. i have no irl friends due to life circumstances. the last time i spoke to someone face to face in a non-work scenario was last year.
honestly the advice I'm giving you is the advice i should be taking too. I'm also completely stuck in my head, with almost all of my life being virtual. all I know is that when I was doing those things, I felt a hell of a lot better.