I'm very much the same. I don't have the time or motivation to go full hardcore. Joining a gym, team, etc. Just can't do it. But I needed to do something. When my son was born I started dancing with him in my arms to this song [1]. I was so full of joy and that song is pure joy. I then added a song or two more until I have this completely unchoreographed 10-15 minutes of dancing. I do 3 or 4 times a week now. My son (now 20 months old) stands with me and dances like a complete goofball.

I have no clue if I'm doing it right or am going to get any meaningful exercise. But it makes me happy and has brought me a wonderful routine.

[1]: https://www.youtube.com/watch?v=ru0K8uYEZWw