If netball conjurs up memories of a school gym skirt which was too short and being picked last for the team, think again.

You're a woman now - so cast away those stereotyped images and hit the courts for a game of netball, joining the growing number of women who play to have fun, socialise and get fit at the same time.

Carly Gibbs, Sussex netball development officer at Sussex Sports Partnership, says: "Things have definitely changed over the years and netball is now one of the highest participation sports in the South East - with leagues up and running for males as well as females - which take place right the way throughout the year.

"Netball is a great physical activity which anyone can take part in, young or old, male or female, tall or short. You can take part in competitions, or just play for fun.

"Netball is a great way to keep fit and healthy, and a perfect way of meeting new friends."

Netball will really get you running around - a few minutes into a game and you could discover you aren't as fit as you'd hoped. It will get your heart pumping, your blood circulating and will exercise a whole range of muscles. You could find your legs ache from running, your arms ache from throwing and catching the ball and you'll also work your trunk muscles.

It is also good for your balance and will switch your brain on as you concentrate and think quickly.

Taking regular active exercise in this way has a whole host of benefits itself including increased lifespan, reduction of cholesterol, relief of moderate depression and stress, improvement of blood pressure, and improvement of self-esteem and confidence. It also helps to keep a healthy body weight.

Carly says: "Research has shown that middle-aged women who starting taking part in physical activity have an improved life expectancy and a reduced risk of coronary heart disease, even when other risk factors (smoking, high blood pressure and being overweight) are present.

"For those who have been inactive in their youth, or even if you were fit when you were younger, it's never too late to become physically active and gain a significant health benefit."

With advice from Carly, we'll show you how you can get back into netball.

Hire a court: Why not challenge another department in your office to a netball match or even just get a group of friends together for an informal throw-about? Here are some places where you can hire a netball court in Brighton and Hove. Check whether you need to bring your own ball.

  • Kingsway Multi-Play, Kingsway, Hove: £10.80 an hour per court for adults, (£7.50 juniors). Call King Alfred Leisure Centre on 01273 290290.
  • Moulsecoomb Community Leisure Centre, Moulsecoomb Way, Moulsecoomb: £10.50 for non-members and £7.10 for members during the day and £17 for everyone in the evening, all for an hour per court, plus 90p per person who is not a member. Call 01273 622266.
  • Withdean Sports Complex, Tongdean Lane, Withdean: £11 an hour per court. Call 01273 542100.
  • Portslade Sports Centre, Chalky Road, Portslade: £33 an hour for the hall. Call 01273 411100.
  • Brighton And Hove High School, Montpelier Road, Brighton: From £16.50 an hour per court plus VAT. Call 01273 734112.
  • University of Brighton, Falmer: £11 an hour per court. Call 01273 643520.
  • Local clubs: If you want to take part in matches or just training sessions, join a local club. They're friendly and welcoming, even if you don't feel confident, and you can go along for fun and to meet new friends at the same time as keeping fit.
  • Brighton Netball Club: Adult and junior teams in both the Brighton and Worthing Netball Leagues, with training every Thursday evening at Brighton And Hove High School. Contact Holly Salvage at brightonnetballclub@yahoo.co.uk.
  • Seaford Netball Club: Adult and junior teams in both the Lewes and Eastbourne Netball Leagues with training at Newlands Manor School, Seaford. Call Kim Beadle on 01323 890994.
  • Peacehaven Netball Club: Adult and junior teams in the Eastbourne Netball League. Call Mandy Collings on 01273 581570.
  • Portslade Sports Centre, Chalky Road, Portslade: Open drop-in sessions on Tuesdays from 6.45pm to 8pm. Price £3.50.
  • Local leagues: If you want to join a team which plays in one of the local leagues, or you, and a group of friends or work colleagues would like to enter a whole team, then get in touch.
  • BMW (Brighton Mid-Week) Netball League: At Falmer netball courts, University Of Brighton, on Tuesday evenings, call Sheila Martin on 01273 422959.
  • Lewes Indoor Netball League: At Lewes Leisure Centre, Lewes, on Wednesday evenings, call Kim Beadle on 01323 890994.
  • Portslade Indoor League: At Portslade Sports Centre, on Sunday evenings, call the centre on 01273 411100.
  • Other useful contacts: Carly Gibbs, Sussex netball development officer at Sussex Sports Partnership: For information on existing clubs or starting new ones, local leagues, netball in schools, coach and umpire courses in Sussex and any other information on netball in Sussex. Call 01273 644149, email: C.Gibbs@brighton.ac.uk or log on to www.sussexsport.org .

Sussex County Netball Association: For information on county squads, county competitions and netball membership.

Log on to www.sussex-netball.co.uk or call Carly Gibbs (above).

Nicky Salmon, Brighton and Hove City Council sports development officer: For information on facilities and community sport in Brighton and Hove. Call 01273 292570, email nicky.salmon @brighton-hove.gov.uk or log on to www.activeforlife.org.uk .

England Netball: For more detailed information about netball, as well as information on where to see the national squad play. Call 01462 442344, email info@englandnetball.co.uk or log on to www.england-netball.co.uk .