Will Walking Reduce Cellulite?

Cellulite is a term used to describe fat deposits beneath the skin. Cellulite is usually seen in women and appears on the lower limbs and abdomen. There is no treatment for cellulite, but modifications in diet and exercise may help minimize its appearance. According to the Mayo Clinic, strengthening the muscles of the legs, thighs, and buttocks can improve the appearance of dimpled skin.

A regular walking routine, two to three days of strength training, and a healthy lowfat diet, will help you minimize dimples over time. The key to attacking cellulite is consistent and challenging workouts.

  1. Walking

    • Walking is a form of cardiovascular exercise that targets the legs, thighs, and buttocks. The key to creating a walking program that helps burn calories and fat and target the muscles of the lower body is to walk on an incline at a challenging speed for 30 to 45 minutes, three to five days per week.

      Dr. Emily Cooper, founder of Seattle Performance Medicine in Seattle, recommends different inclines to target the muscles of the legs. An incline of 7 to 10 percent targets the glutes while an incline of 4 to 6 percent targets the quadriceps and hamstrings.

      The other key to your treadmill workout is to select a speed that is challenging. Speeds over 3 miles per hour usually do the trick to challenge the muscles and get the heart pumping. If you find that a speed of 3 miles per hour is too difficult to maintain without holding on, slow the treadmill down. Make sure to keep the treadmill incline and simply increase speed over time.

    Treadmill Walking Tips

    • Refrain from holding onto the handrails when walking on the treadmill. Handrail use diminishes workout intensity and makes the caloric expenditure reading inaccurate.

      When walking, lean forward from the hips. Step with the heel and push off with the toes. Contract the muscles of the glutes with each step for an added burn. Pump the arms and breathe in through the nose; out through the mouth. Walk for 30 to 45 minutes.

    Outdoor Walking

    • When walking outdoors find a path with hills. The same principles of the treadmill workout apply when walking outdoors. The benefit of walking outdoors is the varied terrain, scenery, and lack of handrails. Challenge yourself and make each walking routine count. Walk for 30 to 45 minutes each workout.