Hurry Up the Stairs, don't walk

Studies indicate that running up the stairs a few times daily can enhance heart health, boost cardiovascular fitness, and lower blood pressure. When discussing the minimum effective dose of exercise, this is as minimal as it gets. Participants would sprint up a flight of stairs for 20 seconds, walk back down, and repeat this two more times. These brief bursts of activity, often called “exercise snacks,” can significantly extend your life.

Research involving over 25,000 individuals found that engaging in short, intense physical activities three to four times a day can lead to a 40 percent decrease in mortality from all causes and up to a 49 percent decrease in mortality from cardiovascular disease.