Indeed. I recommend weight lifting. Especially free weight exercises like squats and dead lift that are training mostly the biggest muscles have a very positive impact on confidence because they increase testosterone levels measurably.

Cardio had zero impact though, at least for me.

as another benefit, it makes you tired so you'll sleep better. At least that's one of the major benefits I've noticed. I always had trouble sleeping (which impacts my work). But when I started doing weights and making myself physically exhausted, sleep came easier which meant better work etc :)

By 10:00 PM on squat and deadlift days, I couldn't stay awake if I wanted to. But I don't want to.

And try and exercise everyday.

It will make you feel better, look better, be more relaxed and you can always expand into social exercise activities.

Plus if you're working in IT you need to balance all of the sitting down.

As someone struggling with this too, it's seriously the key.

No matter how I eat/sleep/schedule.. nothing seems to bring everything together in my life as having an exercise routine. It shouldn't be the cherry on top, it needs to be the glue that holds together.

Or maybe a better analogy: treat it like brushing your teeth. Sure it can be a chore, and something that needs to be done.. but you can't NOT do it without significant long term consequence to your health.

Just the added feeling of focus and elevated mood after exercise makes it worth it to me, everything else is a bonus.