Walking the talk

October 2026

The Spring-to-action Steps Challenge has seen 39 clergy currently walking around Melbourne and regional Victoria, and even in Spain! It is great to see our priests taking time out of their busy days to participate in physical activities for better health (and getting into a bit of a competition!).

The benefits of walking have been well documented. However, in this edition, we would like to bring your attention to updated research on the importance of the timing of going for walks to help stabilising blood glucose levels for those with Type 2 diabetes, and help those without diabetes to manage their energy level throughout the day.

Blood glucose (blood sugar) refers to the amount of glucose present in our blood. Blood glucose levels (BGLs) are regulated by insulin – a hormone produced by the pancreas. BGLs naturally rise and fall throughout the day and night, influenced by factors including when and what we eat and drink, our stress level and movement. When blood glucose rises, the body produces insulin to lower it. Insulin then moves glucose into cells where it can be used as energy or stored.

Maintaining stable BGLs is important for all sort of long-term health outcomes, such as reducing the risk of heart disease, kidney disease or stroke. And for those with diabetes, it is vital to maintain stable BGLs to prevent acute emergency such as hypoglycaemia when your BGL drops too low causing confusion, dizziness and faint. Avoiding peaks and troughs of BGLs throughout the day also helps to stabilise your energy level. Physically, you are less likely to feel the post-meal exhaustion. Mentally, you avoid the brain fog that so often trails a carb-heavy lunch. And emotionally, you are less prone to irritability and food cravings when your blood glucose runs low. (Imber, 2026)

Scientists have explored numerous strategies to manage BGLs. While there are medications and other methods, one simple way is walking at the perfect timing after eating a meal.

Scientists believed that a 10-15 minute walk some 30-45 minutes after eating a meal help lower blood glucose by moving glucose into your muscles while levels are still rising in that window of time post meal (Diabetes New Zealand, 2025). In addition, walking after a meal also help to aid digestion.

A review of 39 studies confirmed that 20 to 30 minutes of moderate activity performed about 30-45 minutes after meals provide optimal blood glucose management. And other research on older people further demonstrated that three short 15-minute walks after breakfast, lunch and dinner were more effective at controlling blood glucose than a single 45-minute daily walk. This finding is particularly helpful if you are aged over 65 and live with Type 2 diabetes. (Imber, 2026)

So, if you are looking to stabilise your blood glucose levels and manage your energy more effectively, then go for a “glucose stroll” for 10-15 minutes some 30-45 minutes after eating a meal is one simple method. Of course, you should continue going for vigorous walks at other times when you can in addition to these glucose strolls, for your general health benefits.

For more information on health and wellbeing, please contact Trinh.DNguyen@cam.org.au

For Strength for Ministry personal training program, contact Jaycee.Napoles@cam.org.au