🌿 Charleston Walking Challenge: A Fun Way to Boost VO₂ Max

When it comes to fitness, walking has completely stolen my heart lately. Sure, I love biking—but without a biking buddy these days, I’ve rediscovered the simple joy of walking. And not just any walking—walking with intention, purpose, and a sprinkle of Charleston charm.

For the past 26 weeks, my Apple Health app tells me my VO₂ max has averaged 31.3, which is considered solidly “average.” And while I’ve already proven my resilience with my health journey, if you know me, you know I’m not one to settle for average. I love setting goals, staying active, and finding little ways to push myself toward better health—body, mind, and spirit.

Here’s the best part: since I always have my phone with me (thanks to my Dexcom G7 and Omnipod 5 apps running the show for my Type 1 diabetes), I can pull up my plan anytime, anywhere. Sharing it here not only keeps me accountable, but maybe it inspires you to lace up and join me on your own walking adventure. See? There really are silver linings to being a T1D. ✨

🗓 Weekly Charleston-Inspired Walking Plan

This plan blends cardio for VO₂ max, strength for muscles and bones, and joyful exploration. The goal? Progress without pressure, structure without rigidity, and plenty of room for fun.

Day 1 – Ravenel Bridge Intervals

Start the week strong with power bursts on the incline.

• 10 min warm-up walk

• 6 × (1 min brisk uphill / 2 min easy stroll)

• 10 min cool down

That bridge isn’t just beautiful—it’s a VO₂ max booster.

✨ Bonus Steps: On days I want a little extra, I follow this with a brisk stroll to Shem Creek. It’s the perfect way to add miles and soak in more of Charleston’s beauty.

Day 2 – Strength & Core

Quick, efficient, and totally doable at home or in a gym:

• 12 squats

• 10 push-ups (wall or floor)

• 30 sec side plank each side

• 45 sec traditional plank

• 15 glute bridges

• 12 shoulder presses

Repeat 2–3 times.

Day 3 – Battery & Waterfront Tempo Walk

A brisk “comfortably hard” walk along White Point Garden and The Battery.

• 5–10 min warm-up

• 20 min brisk pace (think: “I’m late for brunch” energy)

• Cool down by the water, taking in the view

Day 4 – Recovery Stroll or Stretching

Gentle yoga, mobility work, or a casual walk—just enough to let your body breathe.

Day 5 – Island Power Walk (Sullivan’s or Isle of Palms)

Mix it up each week and let the beach reset your soul.

• 10 min warm-up

• 5 × (5 min brisk pace / 2 min easy)

• End with a grounding, slow beach stroll

Day 6 – Strength + Core Refresh

A second dose of strength with fresh moves:

• 12 lunges per leg

• 12 bent-over rows

• 15 glute kickbacks

• 20 Russian twists

• 10–12 deadlifts (light weight or body hinge)

Repeat 2–3 times.

Day 7 – Long & Lovely Adventure Walk

Take your time—about 75 minutes. Explore a different Charleston gem each week:

• Shem Creek Boardwalk (keep your eyes out for dolphins 🐬)

• Hampton Park (those sweeping live oaks!)

• Isle of Palms sunrise stroll

• Downtown “steeple hunt”

✨ Extra Charleston Challenge Ideas

• Sweetgrass Speed Burst: Every time you pass palmettos or sweetgrass, pick up your pace for one minute.

• History Steps: Pause to read a plaque or marker, then stride out strong for two minutes.

• Sunset Strides: Dedicate the last 10 minutes of one walk each week to simply slowing down, breathing deeply, and soaking in the beauty around you.

  
  

🌟 Why This Works

Walking isn’t just gentle—it’s powerful. Intervals and tempos strengthen your VO₂ max, strength training builds your bones and muscles, and long walks feed your soul. And when you weave Charleston’s beauty into the mix? Fitness becomes less of a chore and more of a love story with your city.

So here it is—my Charleston Walking Challenge. Maybe it inspires you, maybe it keeps me accountable, or maybe it simply serves as a reminder that staying healthy doesn’t have to be complicated. Sometimes, all it takes is lacing up your sneakers, stepping outside, and letting the Lowcountry carry you forward.

🌸 With love, fresh air, and strong strides,

🍯 Honey

P.S. If you don’t live in Charleston, no worries—use this as a template to create your own walking challenge right where you are. Once you’ve done anything for thirty days, it almost always becomes a habit. So give it a try and see if you fall in love with loving your body through the gift of time spent moving, breathing, and enjoying the beauty around you. Your city, your neighborhood, your park—it’s all waiting to be discovered one step at a time. 🌸