So, you've made it: a home in the sun and a less stressful lifestyle. You are a more relaxed person and have slipped effortlessly into the Andalusian "mañana" approach to life when, inexplicably, you find the stroll to the market more of an effort than it should be; sweeping the terrace makes you gasp (and not just in horror). What has happened? Our lifestyle here often means we drive more rather than walk, perhaps drink more and maybe eat more fried foods, smoking is far cheaper here and the nightlife goes on and on. All these elements somehow find their way to our waistlines and affect our fitness. I include myself here and don't claim to be an expert by any means; I'm simply one of the many who try in vain to keep the consequences of my lifestyle at bay

There is a plethora of gyms offering various facilities and classes. These range from the ridiculously cheap municipal gyms to the very swanky establishments, often attached to hotels, whose clientele seem to place more importance on wearing the latest piece of lycra than on doing anything as vulgar as sweating! Most of the smarter gyms will charge a matricula (a joining fee) then charge around 10,000 pesetas a month. Some offer a reduced rate if you pay quarterly or annually and, if you are not here full time, it's worth asking about special arrangements, otherwise you could find yourself paying the matricula each time you visit. Many gyms will allow you a free trial session and it's a good idea to try the facilities for yourself before you part with your money. Look at the machines (running, cycling, stairs, rowing, cross-training etc): are they in a good state of repair? Are there enough of them? Are they positioned in a well-ventilated area, preferably with a view or TV to distract you from the mind-numbing boredom and pain? And what of the weight training machines? Are they well set out with room to move safely between them? Are they kept clean and serviced regularly? Is a qualified monitor constantly available to give advice, "spot" lifters and design a programme for you? If classes appeal to you, do be careful: some of the instructors here are a little behind the times and are still giving high impact classes. The floors are an issue too, with some gyms holding classes on unsuitable judo matting for example. Changing facilities should be clean and equipped with enough showers to avoid too much queuing at peak times. Unfortunately, few gyms here offer crèche facilities, something I, as a mum trying to get back in shape after the birth of my son, find most annoying.

Apart from the usual reservations people have about joining a gym, wouldn't you rather take advantage of the climate and beautiful scenery and find something you can do outdoors? The obvious one here, of course, is golf and the Costa del Sol is home to an astonishing number and variety of courses. Whether or not golf contributes to your health and fitness is debatable, unless you shun the buggy and walk between holes. If you want to get the best out of your game and avoid injuries, a certain level of fitness (aerobic, muscular strength and flexibility) is prerequisite and warming up before the game is to be recommended.

For other outdoor sporting activities such as tennis, basketball and football, there are a number of private clubs up and down the coast. There are also municipal facilities, which usually offer a whole range of activities in one location. The cost of hiring courts at these facilities is very reasonable and training sessions for both adults and children are widely available - in Spanish of course, but what an ideal way to combine practicing your new language and keeping fit into the bargain?

Running or jogging can be very enjoyable and you don't have to go far to get away from traffic and find breathtaking countryside. Be sure to drink plenty of water throughout your run and go first thing in the morning or in the evening when it is cooler. As with most physical activities, warm up and stretch beforehand to reduce the risk of injury and cool down and stretch at the end rather than stopping suddenly, to help beat those aching muscles. You can make it even harder, and more agreeable, for yourself by running on the beach; walking along the shore certainly seems to do wonders for your mental fitness. A real Spanish Sunday tradition is the paseo, and, as in Britain, the same name is given to the promenades that flank much of the Costa del Sol. A Sunday stroll is certainly a more relaxing form of exercise than say running along the beach, but still good for improving one's fitness levels.

Most people here have access to a swimming pool yet surprisingly few use it for much more than a cooling plunge. It is said that swimming exercises every muscle in the body and injuries are unusual, making it an ideal form of exercise for all ages, levels of fitness and especially pregnant women. Swimming non-stop for just twenty minutes three or four times a week will significantly improve not only cardiovascular fitness but also muscle tone. Ploughing up and down a pool can be a great way to clear the mind but can also be very tedious. One way to make a swimming workout more interesting is to break it up into chunks: for example a 10 length warm-up; 10 lengths of legs only (kicking) holding a float or a ball with arms extended and shoulders down; 10 lengths of arms only (pulling), gripping the float between your knees and 10 lengths of gentle swimming to "swim down". If this all seems a bit much, start with fewer lengths in each chunk and build up slowly.

Cycling is a popular sport in Spain, with Spanish cyclists being ranked among the top in the world. It can also be a nice way of keeping in shape while spending quality time with the children, either on bikes of their own or on special seats attached to the back of your bike. Make sure children, in particular, wear protective helmets and plan your route with care: drivers here (particularly in summer), make little allowance for each other let alone for bicycles, I would recommend that you cycle on the pavement in places where traffic is heavy and generally try to avoid busy roads. Apart from specialist bike shops, the larger supermarkets, such as Carrefour, Alcampo or Hipercor are good places to find well-priced bicycles. Alternatively, hire one from one of the increasing number of rental shops along the coast (rates are around 1,000 pesetas per day).

So, no excuse now for not getting in shape. If, however, like me, the shape you have chosen is a triangle, then lay back on your sun lounger, tinto de verano in one hand, plate of Serrano ham and manchego cheese in the other and relax. Salud!