Cellulite is a very common condition that causes dimpled, bumpy looking skin on areas like the thighs, buttocks, and hips. Many people, especially women, are bothered by the appearance of cellulite and want to find ways to reduce it. One common question is – can simply walking help get rid of cellulite? Let’s take a closer look at what cellulite is, what causes it, and whether walking can help minimize its appearance.
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 take on a dimpled, lumpy appearance. The fat deposits protrude into the connective tissue, while the connective tissue pulls down on the skin, creating the uneven surface texture associated with cellulite.
Women are much more prone to cellulite than men due to differences in anatomy. Women tend to have thicker fat deposits around the thighs and buttocks. They also have vertical bands of connective tissue called septae that can tighten to pull down on the skin’s surface. Men’s fat deposits are more even and their connective tissue septae are arranged in a criss-cross pattern that makes the fat less likely to protrude.
Cellulite is classified into grades ranging from 0 to 3, with 3 being the most severe:
Cellulite Grades
| Grade | Appearance |
|---|---|
| Grade 0 | No cellulite, skin appears smooth when standing or lying down |
| Grade 1 | Only visible when pinching the skin, no visible dimpling when standing |
| Grade 2 | Visible when standing, but disappears when lying down |
| Grade 3 | Visible when standing and lying down |
Up to 90% of women have some degree of cellulite, especially as they age. Cellulite is not harmful or painful, but many women seek ways to reduce its appearance for cosmetic reasons.
What causes cellulite?
A number of factors can contribute to the development of cellulite, including:
Hormones
Hormones like estrogen, insulin, thyroid hormone, and noradrenaline can affect how fats, toxins, and fluids are distributed in the body and metabolized. Shifts in hormone levels, like during puberty, pregnancy, and menopause, may lead to increased fat deposition and cellulite.
Genetics
Genes play a big role in cellulite development. People can inherit a predisposition for issues like poor circulation or slow metabolism that lead to cellulite. Genetics also determine the arrangement of fat cells and connective tissue, which impacts cellulite severity.
Lifestyle factors
An inactive lifestyle with little muscle tone and a diet high in fat, salt, and carbohydrates promotes cellulite. Carrying excess weight, especially around the abdomen, thighs, and buttocks, makes cellulite more noticeable. Smoking causes connective tissue damage and can exacerbate cellulite.
Gender
As mentioned earlier, women are much more prone to cellulite than men due to key differences in fat storage patterns and connective tissue structure.
Aging
Cellulite often worsens with age as skin loses its elasticity and connective tissue weakens. The skin also gets thinner, making cellulite more obvious.
Can walking help reduce the appearance of cellulite?
Now that we’ve reviewed what cellulite is and what causes it, let’s examine whether simply walking can improve its appearance. There are a few key ways that a regular walking regimen may help:
Burns fat cells
Walking is an effective cardiovascular activity that burns calories and body fat. As you shed excess fat, the fat cells that push up into the connective tissue and cause the dimpled look will shrink. This can smooth out the appearance of cellulite-prone areas. Make sure to walk briskly at a moderate to intense pace to boost fat burning.
Tones muscles
Walking engages all the major muscle groups in the lower body, especially the glutes, quads, hamstrings, and calves. As these muscle groups grow stronger and tighter, they help pull tightly on the connective tissue under the skin, smoothing out the fat and connective tissue bands. Stronger musculature can create a lifted, taut look. Focus on good posture and a powerful stride when walking.
Improves circulation
Moving the legs rhythmically during aerobic exercise boosts blood flow. Better circulation to the skin and connective tissue helps deliver nutrients and oxygen while removing metabolic waste. This may help reduce tissue inflammation that makes cellulite bumps more prominent. Make sure to swing your arms while walking to maximize circulation benefits.
Helps metabolize fat
A consistent walking routine revs up your metabolism, even at rest. A faster metabolism helps break down fats more efficiently so they don’t accumulate in a way that worsens cellulite.
Reduces inflammation
Walking raises your heart rate, boosting circulation and blood flow to cellulite-prone areas. This helps eliminate toxins and reduce fluid buildup that can exacerbate swelling, inflammation, and the “cottage cheese” look of cellulite.
May impact hormones
Some early research shows that moderate exercise like walking may have beneficial effects on hormones that influence cellulite, like insulin, catecholamines, and human growth hormone. More studies are needed to confirm effects directly related to cellulite.
How to maximize cellulite reduction from walking
To really target cellulite via walking, follow these tips:
Walk briskly
Aim for a quicker, brisker pace of 3-4 mph to get your heart pumping. This engages muscles more and burns more fat.
Add hills
Incorporate hilly terrain into walks to incorporate glute and thigh strengthening. Focus on powerful, engaged strides.
Try intervals
Alternate short bursts of fast walking with recovery intervals to boost calorie burn.
Use weights
Holding light hand weights while walking engages arm and shoulder muscles for a full body workout.
Walk often
Walk daily or at least 5 days a week for 30-60 minutes to maximize benefits. Consistency is key.
Stay hydrated
Drink plenty of water before, during, and after walking to aid circulation and metabolic function.
Reduce stress
Chronic stress leads to elevated cortisol, which may worsen cellulite. Walking can help lower stress.
Massage cellulite areas
A light massage after walking may help break up fat deposits and encourage fluid drainage.
Other lifestyle measures to help reduce cellulite
While walking is great for smoothing out bumpy skin, you’ll see optimal results by pairing it with other healthy habits:
Follow a nutritious diet
Focus on lean proteins, anti-inflammatory fats, fruits/veg, and whole grains. Avoid excess sugar, salt, processed foods, etc. Stay hydrated.
Quit smoking
Smoking damages connective tissue, exacerbates inflammation, and leads to poor skin quality.
Manage stress
Chronic stress affects hormone balance and promotes fluid retention, which make cellulite bumps more obvious. Try yoga, meditation, etc.
Dry brush skin
Dry brushing may help improve lymph drainage and blood flow to cellulite areas. Use a dry brush 5x a week.
Get massages
Monthly massages can help break up hardened connective tissue and reduce inflammation. Opt for massage targeted to cellulite areas.
Wear compression garments
Compression shorts, leggings, etc. can temporarily smooth the appearance of cellulite. They also improve circulation and drainage.
Medical and cosmetic cellulite treatments
If self-care measures like walking aren’t satisfactory, several medical treatments are available, including:
Acoustic wave therapy
This uses sound waves to break up fat deposits and stimulate collagen production to smooth out skin.
Laser treatment
Laser energy is directed at cellulite to help melt fat, thicken skin, and tighten connective tissue. Results are mild but not drastic.
Radiofrequency treatment
This treatment heats tissue under the skin to strengthen connective tissue bands and stimulate collagen and elastin production.
Carboxytherapy
Carbon dioxide gas is injected under the skin to improve skin texture and elasticity, increase circulation, and reduce fat.
Mesotherapy
A range of substances like aminophylline, carnitine, herbal extracts, etc. are injected into cellulite areas to break up fat. Results are temporary but favorable for some.
Subcision
A small needle breaks up the connective tissue bands under the skin that pull down and create dimpling. Promising technique but still being studied.
Cellfina
An FDA-cleared device uses tiny blades to cut through skin tightening bands. Showed excellent 2 year results in trials. Minimal downtime.
The bottom line – walking for reducing cellulite
While cellulite is extremely common, its bumpy look bothers many people. There’s no cure for cellulite and it tends to worsen with age. However, walking briskly on a regular basis can help minimize the appearance of cellulite in a few key ways. It burns fat cells, boosts muscle tone, improves circulation, helps metabolize fat, and may impact hormone balance – all beneficial for smoothing out the skin. Combining a consistent walking routine with other healthy lifestyle habits provides the most noticeable improvement to the appearance of cellulite for most women. Medical treatments like acoustic wave therapy and Cellfina can also reduce bumps and dimpling in cases where self-care falls short.