Gym takes mental energy. If you have the mental energy, maybe you would have gone back already

I'd try working out from home on flexability and low intensity exercises. At your age, your joints and functional muscles are your highest priorities imo.

lunges for your hips
squats, bridges and kegals for pelvic health (This helps prevent incontinence)
dead hangs or pull ups for your shoulders
push ups if your wrists can handle it.

I have thin power tower for my pull ups that was only like 120$

These are also all bodyweight but consistency will keep you from burning out your CNS.

If you use weights...


Farmers walks are incredibly good.
Kettle bell toss
The standard shoulder press, curl or dip are fine but low priority imo.

And stretch your muscles after every session. No exceptions

But the best piece of advice I can give is, go to a Physio and discuss transition into athletics. And... Maybe get used to low intensity exercises with a podcast or tv show going. It takes less mental energy that way.