If you have spider veins on your legs, you may wonder how you can get rid of them. Fortunately, spider veins don't hurt like varicose veins can, but they're still unattractive and may make you feel self conscious when wearing shorts. You can cover them up with leg makeup, sunless tanner lotions and pantyhose, but it would be so much better to erase them completely, wouldn't it?

Fortunately, for most people, spider veins are really easy to reduce through appropriate exercise and diet changes, so let's look at how you can create a new routine to reduce spider veins.

1) Add aerobic exercise to your daily routine. Once a day, go for a 20-30 minute walk. If you can find some hilly terrain, that can be even better. Walking is great for reducing the appearance of those veins because it helps the blood flow more actively. If you're already walking, check on your shoes and make sure that they're still in really good condition.

2) Add weight lifting that includes lifting weights with your legs. Body weight exercises like lunges and squats and weight-lifting machine exercises like leg presses are really good for improving your circulation and improving your circulation may help those spider veins go away.

3) Stretch thoroughly. Again, you need to improve your circulation and overall health. Stretching through yoga and other forms can be indispensable at improving the condition of your legs and reducing spider veins.

Next, you want to also change the way you eat, in some cases dramatically. Add lots of fresh fruits and veggies (especially dark green, leafy veggies) because they contain body-healing antioxidants. These are thought to help your body perform better overall and may help reduce spider veins. They also help your body heal more quickly (which can include erasing the appearance of those veins).

Reduce your salt intake and cut out anything your doctor wouldn't want you eating. Because your body's circulatory system is connected anything that's not good for your heart also isn't good for the veins throughout your body and that can be part of what leads to spider veins.

If after a few weeks you don't notice a difference in your spider veins, it's time to talk with your doctor. He or she may prescribe a complete regiment that will keep your overall health and current lifestyle in mind. Usually, this will include both diet and exercise and it may also incorporate a prescription.

You can reduce spider veins through exercise and good nutrition. Good luck!