Two-Week Stair-Climbing Exercise Snacks and Metabolic Health in Adults With Overweight or Obesity: A Pilot Study

Inclusion Criteria:

* Age 18-35 years and able to provide informed consent.
* Body mass index (BMI) 25.0-34.99 kg/m² and otherwise healthy, without chronic disease.
* Sedentary or low-active lifestyle, defined as no regular structured exercise ≥3 days/week for ≥30 minutes per session during the past 3 months.
* Access to a safe staircase that permits completion of approximately 60 total stair steps per exercise bout. Approximately 60 upward steps are preferred when available; one or more flights may be used repeatedly if needed.
* No contraindications or increased-risk findings identified on the PAR-Q+ or health history screening.

Exclusion Criteria:

* Known cardiovascular, pulmonary, metabolic, renal, neurological, or musculoskeletal disease, or signs or symptoms suggesting increased risk during vigorous exercise, including diagnosed diabetes mellitus, cardiovascular disease, uncontrolled hypertension, chronic pulmonary disease, kidney disease, fainting or unexplained dizziness during exercise, chest pain with exertion, or severe shortness of breath with mild-to-moderate activity.
* Current use of medications that may affect exercise tolerance, heart-rate response, balance, glucose metabolism, or safety during vigorous exercise, including insulin or other glucose-lowering medications, beta-blockers, anti-arrhythmic medications, systemic corticosteroids, or medications that may cause dizziness, impaired balance, or altered exercise response.
* Orthopedic or joint conditions that could be aggravated by repeated stair climbing.
* Allergy, intolerance, dietary restriction, or other condition preventing safe consumption of the standardized meal replacement shake.
* Pregnancy or plans to become pregnant during the study period.
* Any other medical or psychological condition that, in the investigator's judgment, could make adherence difficult or place the participant at risk.
* Individuals currently enrolled in a course taught by the PI or other study personnel, or who are directly supervised, graded, or formally evaluated by a member of the study team.