Final answer:
Stair-walking for 15 minutes is considered more vigorous according to HHS guidelines and requires less time to achieve health benefits, making it the most efficient option among those listed.
Step-by-step explanation:
The activity that is more vigorous and requires less time to derive benefits from the options provided is stair-walking for 15 minutes. According to the guidelines by the U.S. Department of Health and Human Services (HHS), adults should engage in at least 75 minutes of vigorous-intensity physical activity per week.
Among the options, stair-walking qualifies as a vigorous activity, where a person could say only a few words without stopping to breathe. This activity is intense enough to count towards the weekly recommendation in a shorter duration of time and thus provides the required physical activity benefits more efficiently compared to the other options which are either moderate-intensity or time-consuming.