Climbing five flights of stairs every day, about 50 steps each, reduced the chance of getting cardiovascular diseases by 20%. The same benefits were found even if you walk the same amount of steps, about 250 in total, throughout the day, and not necessarily all at once.
Light sports activity of 20-25 minutes - for example, jogging, brisk walking and cycling - can help people live longer. The Centers for Disease Control and Prevention of the United States recommend that adults do at least 150 minutes of light physical activity every week.