You don't have to compare it. For just general exercise, the best thing to do is find something that you enjoy and can do multiple times a day. You seem to have

You don't have to compare it. For just general exercise, the best thing to do is find something that you enjoy and can do multiple times a day. You seem to have found it in running. If you want to climb some stairs, climb some stairs, but it's not about optimizing your time. You won just by doing something active you enjoy. I realized long ago that my running is mostly going up and down hills. 10,000' of gain/loss a week wasn't out of the ordinary, with some weeks being 60-70,000' in total (this is an extreme). Those 10k weeks could be as little as 20 miles. I'm very satisfied by my workouts. If you have a GOAL, then you can think about specific training. But you do you my dude.