Cellulite is a common cosmetic skin condition that causes the appearance of bumpy, dimpled flesh on the thighs, buttocks, and hips. Many women are bothered by cellulite and wonder if lifestyle changes like walking more can help smooth it out. Here we’ll dive into the details on cellulite and whether walking is an effective treatment.
What is cellulite?
Cellulite occurs when fat deposits push up against the connective tissue under the skin. This causes the surface of the skin to dimple or pucker, giving it an orange peel-like appearance. It’s estimated that 80-90% of women develop some degree of cellulite after puberty, especially on the thighs and buttocks. Cellulite is caused by a combination of factors:
- Genetics – some people are simply prone to developing cellulite due to genetic factors that affect how fat is deposited, skin thickness, etc.
- Hormones – hormones like estrogen can affect how fat cells and connective tissue behave in the body.
- Diet – poor circulation and toxin buildup from unhealthy eating habits can worsen cellulite.
- Lifestyle factors – inactivity, sedentary lifestyle, and lack of exercise can increase fat deposits and worsen cellulite.
While cellulite is not harmful or painful, many people seek ways to reduce its appearance for cosmetic reasons. Losing weight, eating a healthy diet, and staying active may help, but cellulite often persists despite people’s best efforts.
Can walking help reduce cellulite?
Walking is often recommended as a way to potentially improve cellulite. But does simply walking more actually make a difference when it comes to smoothing out cellulite on the legs, butt, and thighs? Let’s analyze if and how walking could help.
Potential benefits of walking for cellulite reduction
Here are some of the proposed ways that walking may help minimize the appearance of cellulite on the legs:
- Burns fat cells – Walking helps burn calories and body fat. Since cellulite is caused by pockets of fat pushing through connective tissue, losing fat could help even out the skin’s appearance.
- Improves circulation – A regular walking routine promotes blood flow in the legs and buttocks. Better circulation may help drain toxins that worsen cellulite.
- Builds muscle tone – Walking tones and strengthens the leg muscles underneath the cellulite-prone areas. This may help smooth the appearance.
- Eases inflammation – Cellulite is aggravated by inflammation caused by poor diet and inactivity. Walking can lower inflammation.
In theory, walking has several benefits that could potentially counteract some of the factors causing unsightly cellulite. However, it’s not necessarily a cure-all solution.
Limitations of walking for treating cellulite
While the proposed benefits make it sound like walking is the perfect cellulite-busting activity, there are some caveats to consider:
- Walking alone may not burn enough calories to significantly reduce fat cells in the thighs and buttocks.
- Genetic factors can predispose some people to develop cellulite regardless of lifestyle.
- Walking strengthens and tones the muscles but does not get rid of fat cells already present.
- Poor diet can negate some of the circulation and inflammation benefits of walking.
In other words, walking cannot “spot treat” cellulite directly. You cannot walk off cellulite specifically from the thighs and expect the rest of your body fat to remain unchanged. Any potential improvement in cellulite from walking will be related to the overall calorie burn and its other general health benefits.
How much should you walk to help reduce cellulite?
Most experts recommend aiming for 30-60 minutes of moderate cardio exercise like walking at least 5 days per week to start seeing results in terms of smoothing cellulite. Some specific walking guidelines include:
- Walk at a brisk enough pace to raise your heart rate, about 3-4 mph or a 15 minute per mile pace.
- Aim to burn 300-400 calories per 30-60 minute walk.
- Incorporate hills or intervals to engage glutes and thighs more.
- Aim for a total of 150-300 minutes of brisk walking per week.
To maximize fat burning and body toning, it’s important not just walk aimlessly but to maintain a moderate intensity that really works up a sweat and gets your legs moving. Tracking steps using a fitness tracker or mapping out walking routes can help you hit weekly fitness milestones. This level of brisk walking must be paired with a healthy diet to really see significant improvements in cellulite appearance.
Lifestyle changes that make walking more effective
While a regular walking regimen can help, other healthy lifestyle changes make a big impact as well. Try these daily habits to maximize cellulite smoothing:
Follow a whole food, anti-inflammatory diet
Choosing a diet full of skin-nourishing foods enhances the effects of walking on cellulite. Emphasize foods like:
- Fresh fruits and vegetables
- Lean proteins like fish, poultry, beans, etc.
- Whole grains
- Healthy fats from nuts, seeds, olive oil, etc.
- Stay hydrated by drinking plenty of water
Avoid processed foods, excess salt, saturated fat, sugar, and alcohol which can worsen inflammation and fluid retention.
Incorporate strength training
2-3 strength training workouts per week that target the glutes, thighs, and legs can help tone and shape the areas prone to cellulite. Try moves like squats, lunges, hip thrusts, etc. using your bodyweight or light weights. Building and shaping the muscle underneath the cellulite dimpling can smooth its appearance.
Get daily moderate activity
In addition to your focused walking workouts, staying generally active helps keep your circulation and metabolism boosted. Try taking the stairs, parking further away, doing household chores vigorously, and getting up to walk frequently if you have a desk job.
Try foam rolling
Using a foam roller to massage the thighs stimulates circulation and helps break up fatty deposits. Try slowly rolling your outer thighs for 10-15 minutes, 3 times per week. Apply a skin-firming cream afterwards for added results.
Stay hydrated
Drink at least 1/2 your body weight in ounces of water and herbal teas daily. Proper hydration keeps your connective tissue strong and helps your body flush out toxins.
Manage stress
Chronic stress can increase cortisol and inflammation, worsening cellulite. Try relaxing activities like yoga, meditation, reading, etc. to calm both your body and mind.
Get enough sleep
Aim for 7-9 hours of sleep per night. Poor sleep disrupts your metabolism and hormone balance in ways that can exacerbate cellulite.
Targeted treatments to pair with walking
While a healthy lifestyle can help diminish cellulite, some women seek extra cellulite treatments to further smooth and tighten their skin. Options like energy-based treatments and minimally invasive procedures tend to work best when combined with regular exercise and healthy habits. Some to ask your dermatologist about include:
- Laser treatment – Laser or radiofrequency energy heats the skin to help break up fat deposits and stimulate collagen.
- Acoustic wave therapy – This uses sound waves to break up fat pockets and improve blood flow.
- subcision – A minor in-office procedure that cuts the fibrous bands tethering skin down to break up cellulite.
- Cellulaze – This targets fat deposits with a laser fiber inserted under the skin that also cuts collagen bands.
Such spa treatments and procedures may smooth out stubborn cellulite, especially when combined with lifestyle measures like regular walking workouts and a healthy diet.
The bottom line
Daily walking can potentially help minimize the appearance of cellulite on the legs, thighs, and buttocks. It may improve circulation, inflammation, calorie burn, and muscle tone in ways that smooth out the skin’s texture. However, walking is not a cure-all solution, as cellulite is influenced by many factors. Following cellulite-busting nutrition and self-care habits maximizes the smoothing effects of a consistent walking regimen. For some women with stubborn cellulite, professional treatments like lasers can also reduce bumps and dimples when combined with a healthy active lifestyle.
Sample Walking Plan to Reduce Cellulite
Here is a sample weekly walking routine that can help reduce cellulite when combined with other healthy lifestyle habits:
| Day | Walking Workout |
|---|---|
| Monday | 45 minute brisk walk on flat terrain. Go at a 15 minute per mile pace. |
| Tuesday | 60 minute walk incorporating hills. Walk up hills for added glute toning. |
| Wednesday | 45 minute walk at a 15 minute per mile pace. Incorporate 30 seconds of jogging every 5 minutes. |
| Thursday | Rest day – try foam rolling thighs and glutes. |
| Friday | 45 minute walk at a 15 minute per mile pace. Go up and down stairs for 10 minutes. |
| Saturday | 60 minute walk at a 15 minute per mile pace. Incorporate lateral shuffle steps sideways for outer thigh toning. |
| Sunday | Rest day – try yoga for flexibility and recovery. |
