Cellulite, which is fat located just below the skin, is what gives skin a dimpled, cottage cheese appearance. The dimpled appearance occurs when collagen fibers that connect fat to skin stretch out or pull down, according to MedlinePlus. Although cellulite does not affect the body from a health standpoint, it can cause self-consciousness. Walking is a low-impact form of exercise that brings health benefits to the body, including reduction of cellulite.
Identification
The butt, thighs and calves are the main areas where cellulite occurs, and women are more likely to get it than men. Walking is a form of cardiovascular exercise that burns calories and tones the lower body muscles. MayoClinic.com states that weight loss is probably the most beneficial treatment for cellulite, so walking does in fact help.
Time Frame
The amount of time you devote to walking plays a major role in cellulite reduction. If you walk only every so often, you will not maximize your results. You need to exercise for 60 to 90 minutes, five days a week to lose weight, according to the American College of Sports Medicine. Accumulating this amount of time with three of four bouts of exercise throughout the day works just as effectively as getting your exercise in all at once.
Calorie Reduction
If you walk on a regular basis, but do not pay attention to your diet, your results will be compromised. Your best bet is to create a caloric deficit by eating fewer calories on a daily basis. A 500- to 1,000-calorie daily reduction will cause you to lose one to two lb. a week, according to the U.S. Centers for Disease Control and Prevention. Eat foods that are high in nutrients and low in empty calories such as fruits, vegetables, lean meats, leafy greens, low-fat dairy, beans and whole grains.
Intensity
If you want to achieve faster results with walking, perform interval training. Start out walking at a slow pace for five minutes to warm up, then alternate your speed between fast and slower for the rest of your workout. You can also incorporate hills into your walks.
Considerations
Weight training exercises can help build your leg muscles and improve their muscular definition as you lose weight with walking. Perform exercises like squats, lunges, step-ups, leg extensions, leg curls and calf raises. By building muscle, you will also increase your resting metabolic rate and burn more calories while at rest.
Warning
If you have not exercised in a long time or never exercised before, make sure to get permission from your doctor before you begin. She will want to make sure you are physically able to participate.
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