Dancing the Macarena for half an hour a day or taking a daily 20 minute brisk walk is probably more beneficial to your health than vigorous exercise, according to specialists in health promotion.

Body weight maintenance over a period of time occurs when "energy expenditure equals energy intake." That means that the increasing incidence of obesity, and its associated health risks, results from an unbalanced diet or insufficient physical activity, or both. Indeed, the typical European diet, which contains about 40% calories from fat intake, can lead to overeating when people lead a sedentary life. To combat this risk, carbohydrates should be given preference over fats in the diet. In addition, some amount of physical activity is also important.

Most people shudder at the thought of exercise. It conjures up notions of effort and pain. But evidence shows that if moderately intense physical activity is incorporated into daily routines, there is a greater chance that people will stick at it. In the UK, Dick Cavill of the Health Education Authority in London, says the feedback from a three-year programme "Active For Life" aimed at adults is very encouraging. "Once awareness has been achieved, the next step is to convert it into activity. Moderate daily activity such as dancing or walking appeals to people more than the word sport. The secret is to sustain moderate physical activity rather than taking up sport and then dropping it."

What is physical activity?

Physical activity is defined as the total energy expended by movement. It is not limited to sport. In fact, studies show that it is not necessary to work very hard to achieve health gains; the dominant message now being conveyed by health promotion specialists is that moderate physical activity, such as brisk walking, is something anyone can do and benefit from.

The recognition of physical inactivity as a health threat has spurred European governments to promote various physical activity programmes. Unlike eating habits, there have been significant changes in activity patterns in the European population over the last decade. Few people are sufficiently active at work to meet their health needs. Because of the increasingly sedentary lifestyle, the trend towards obesity in Europe is on the increase. National surveys show that only around 20-30% of the population are active enough to attain optimal health benefits.

Benefits of physical activity

Becoming more physically active has its benefits. It improves physical and mental health and reduces the risks of obesity and the illnesses associated with being overweight. Governments, health authorities, schools, corporations and industry all have a role to play in encouraging healthier and more active lifestyles among the population. In the Netherlands, Bart Coumans, senior project leader with the Netherlands Olympic Committee is involved in a seven-year project, 'Netherlands on the Move,' which promotes physical activity. Coumans says "if people are more active, they are healthier. And physical activity does not need to be very strenuous."

Every age group stands to benefit from more physical activity: the young who could and should develop healthy life patterns; the middle-aged who could avoid serious lifestyle related problems; and the elderly who could enjoy enhanced mobility, strength and coordination, and a more active social life. A brisk walk a day seems a reasonable amount of physical activity and is within the capabilities of most people.

FOOD TODAY 04/1998