Keep ship-shape with cardio routine

Active people are twice as likely to prevent coronary heart disease than someone who is inactive.

These tips will help one get started on a shape-up routine that centers on cardio. Remember, in order to capitalize on cardio, one should incorporate stretching and resistance training into the routine.

•For those who haven't been active lately, set small goals to reach the recommended 30 minutes of physical activity on most, preferably all, days of the week. Upon improvement, continue to set new goals.

•Avoid general objectives such as "get in shape." Be more specific. Vow to walk each weekday and keep up with the grandchildren at the park on weekends.

•Exercise doesn't have to involve sports. Many hobbies and chores can help one get in shape, too. Spring clean the house, tend to a garden or volunteer for a

community event.

•Pressed for time? Squeeze in

10 minutes of exercise three

times per day rather than scheduling a lengthier halfhour. If jogging is fun, try sprints. Though shorter in length, a more intense

workout can burn more

calories, both during the

activity and throughout the

remainder of the day.

•Any physical activity that increases the heart and breathing rates will not only keep one looking and feeling good, but also healthy. Exercise can regulate hormone levels to help prevent breast and prostate cancers and speed up the digestive process, which helps prevent colon cancer.

•Change the routine once the body adjusts to the workout. Vary intensity, time or the activity itself to sustain a spring resolution.

•People are more likely to stick with an activity that suits their personality. For those who are social, join an aerobics or spin class. Hiking burns approximately 370 calories per hour. For those who prefer low-impact cardio, try yoga, cycling or swimming.

To learn more, visit www.healthsaver.com or call (800) 7-HEALTH (743-2584).

This story is provided by North American Precis Syndicate Inc.