While exercise is the key to getting your pins in shape, diet and nutrition have an important role to play. Exercise in conjunction with good nutrition will help you achieve the best results in less time

Optimise your leg health
Your legs work hard for you and sufficient blood flow to and from them can be difficult to maintain, especially as you get older. For this reason, legs are susceptible to circulation problems such as unsightly and painful varicose veins, cramps and thrombosis. However, what you eat can contribute to good leg health and strength.

Antioxidant nutrients found in most fresh fruit and vegetables can help neutralise damaging free radicals. These are potentially dangerous chemicals produced in the body and thought to play a major role in the development of circulatory disorders. Cut down on saturated, hydrogenated and animal fats, found in meat products, fried foods, sweets and biscuits.

Good foods for leg health include:

• Oily fish such as sardines, salmon and mackerel - rich in omega-3 fatty acids. Omega-3s help to prevent blood clotting, which can lead to thrombosis.
• Foods rich in vitamin C such as oranges, strawberries, kiwi fruits, watercress and red peppers. These have high levels of antioxidants, which help maintain good circulation and prevent common leg problems such as cramping, easy bruising and cold, bluish extremities.
• Potassium-rich foods such as dried apricots, celery, potatoes and bananas, which can help alleviate the swelling associated with fluid retention.
• Garlic, ginger and chillies stimulate circulation and are warming so can help prevent chilblains and cold extremities associated with poor circulation.
• Wheat germ, soy products and low-fat yogurts are rich in magnesium and calcium, which can help prevent leg cramps and promote good muscle development.

Drink your way to sexy legs
Drinking water benefits your legs by helping reduce fluid retention. When your body starts to dehydrate it begins to retain every drop, so reserves are stored in extra-cellular spaces (outside the cells). This water can show up as swollen feet, hands and legs. Drinking lots of water, up to two litres a day, will also help maintain proper muscle tone in your legs, which in turn aids proper muscle contraction and function and prevents dehydration. Drinking water helps keep your skin clear, healthy and resilient. Mineral-replacing isotonic drinks are also good for your legs because they can help prevent incidences of painful cramp.

Supplements
As well as good foods and drink, supplements can help you maintain super-fit legs. Ginkgo biloba can relieve leg cramp, pain and tingling associated with poor circulation. Horse chestnut is a traditional herbal remedy taken as a preventative for varicose veins. Vitamin C is vital for vein and circulation health while beta-carotene, zinc, manganese and coenzyme Q-10 encourage good circulation.

DIY treatments
Now that your legs are healthy on the inside, there are lots of DIY treatments you can do at home (in addition to exercise) to get the legs of your dreams - smooth, supple and strong. One of the best things you can do for your legs - and shift cellulite at the same time - is body brushing. This simple technique helps your lymphatic drainage system remove toxins from the body. Body brushing helps to reduce cellulite from the thighs and bottom where fats and excess proteins like to accumulate.

Simply spend five minutes each day brushing your legs with a natural bristle brush in an upward stroke towards your heart, while your skin is dry before you shower. This helps get the fluid moving and boosts blood flow.

Hydrotherapy treatments are also especially good for legs. Treatments with hot and cold water can help maintain good circulation, develop muscle tone and relieve the pain from mild varicose veins. If you're diabetic avoid immersion or application of very hot water.

To give your legs extra hydrotherapy benefits, immerse them in alternating hot and cold water (either in a tub, with the shower or in the bath). Use water as hot as you can stand it on your legs for one minute, then as cold as you can bear for 20 seconds. Then alternate between the hot and cold waters for ten minutes, ending with a spray of icy cold water. This treatment is especially beneficial for arthritic joints and tired, aching muscles. The alternation of hot and cold water also stimulates circulation in your legs.