Nearly 500 congregants and four weekend church services each for 52 weeks every year can add up to one frazzled pastor.

Just ask Mike Kai, who for four years has been leading services at Waikele Elementary School as pastor of Hope Chapel West O'ahu.

"Believe it or not, being a pastor can be stressful: the expectations, the scheduling, the demands and all these other things," said Kai, 37. "But it's a joy to do, and I can last longer if I'm fit."

That's why staying in shape has been a priority for Kai, who lives in Kailua.

"I really believe that as a Christian, for me personally, if my body is doing well physically, that I'm treating it like the temple of the holy spirit that it's supposed to be," he said.

Kai's workout routine includes running, lifting weights and playing basketball. An interest in team sports, such as basketball, is something Kai credits to his dad, John Kai, a former minor league baseball player and police officer.

"My dad was into all sports," said Kai, who grew up with three equally-athletic siblings. "We pretty much played every sport all year round."

But nothing could compare to basketball, which always has been his game of choice.

"I loved Julius Irving — Dr. J — and Isaiah Thomas," Kai said. "They were my idols growing up and I wanted to be like them, but I wasn't tall enough."

These days Kai lives out his hoop dreams on his lunch breaks at a gym at the University of Hawai'i, where he often plays with students half his age.

"I'm one of the older guys now," Kai said and laughed. "These guys are 18 to 20 years old who are super quick, but there's a level of pride that I (have) and I want to still compete, you know?"

Kai — who has three daughters, ages 18, 9 and nearly 2 months — also has an active family life. He coaches basketball and soccer for his middle daughter, and he and his wife often go on walks together, but since the birth of their daughter on Sept. 2, they've had to put that on hold.

Before rushing into a vigorous game of hoops, don't forget to warm up and stretch key muscles, such as those in your legs, hands, neck and hamstrings (the muscles on the back of your upper legs), said Jackson Wheeler, associate head coach of the University of Hawai'i's men's basketball team.

Such pregame exercises are essential "to prevent injuries," Wheeler said.

One way to warm up before stretching is to jog slowly: jog for one minute, walk for 30 seconds, then jog again, for a total of five minutes, Wheeler said.

InsideHoops.com, a professional basketball Web site, recommends these stretches. Go slow and hold each stretch 15 to 25 seconds. Perform each stretch twice. Do not overstretch.