Whether road trips to Malaysia, work commutes, or professional driving, long-distance driving is a staple in Singapore. However, hours behind the wheel can quietly increase your risk of blood clots and cardiovascular strain, especially for older adults or those with pre-existing risk factors. Here’s how to keep your heart healthy and your blood flowing, every kilometre of the journey.

Cardiovascular disease (CVD) remains the leading cause of death in Singapore, accounting for 31% of local fatalities in 2022. While most are aware of the risks posed by poor diet, lack of exercise, and smoking, few realise that prolonged sitting, such as during long drives, can also be a silent contributor to heart problems.

Sitting for hours restricts blood flow, increasing the risk of blood clots (deep vein thrombosis or DVT), and can elevate blood pressure, especially in those with underlying risk factors like hypertension, diabetes, or high cholesterol.

On the road: Practical tips for heart-healthy driving

Move regularly: Break up the journey

1. Stop every 1-2 hours: Get out of the car, stretch, and walk around for at least five minutes. This simple habit helps restore circulation and reduces clot risk.
2. Do seated exercises only when the car is safely parked: If you’re unable to get out but have stopped in a safe location (such as a rest stop or parking area), try ankle pumps, calf raises, or gentle leg stretches while seated to keep blood moving. Never attempt these movements while actively driving or when your foot should be on the pedals.

Hydrate, hydrate, hydrate

1. Drink water regularly: Dehydration can thicken your blood, making clots more likely and impairing concentration. Aim for small, frequent sips rather than large amounts at once, because drinking too much water in one go can overwhelm your bladder and may lead to discomfort while driving. Smaller, regular amounts are more easily absorbed by your body and help maintain steady hydration throughout your journey.
2. Avoid sugary or caffeinated drinks: Such drinks will contribute to further dehydration and may cause your energy to crash.

A study found that even mild dehydration significantly increased driver errors during long, monotonous drives, comparable to driving under the influence of alcohol.

Mind your posture

1. Sit upright: Good posture supports optimal blood flow and reduces strain on your heart and lungs.
2. Adjust your seat: Your knees should be slightly lower than your hips, with your back supported and feet flat on the floor. Avoid slouching or crossing your legs, as these can restrict circulation.
3. Use lumbar support: If your car seat lacks support, consider a cushion or rolled towel to maintain your spine’s natural curve.

1. Wear loose, comfortable clothing: Tight waistbands or trousers can restrict blood flow, especially in the legs. However, avoid clothes that are excessively loose or baggy, as they may interfere with operating the pedals safely while driving.
2. Consider compression stockings: If you have a history of Deep Vein Thrombosis (DVT) or are at higher risk, these can help prevent blood pooling in your legs.

Snack smart

1. Pack heart-healthy snacks: Fresh fruit, nuts, and wholegrain crackers are better choices than fried or salty snacks.
2. Limit salty and fatty foods: These can raise blood pressure and cholesterol, compounding cardiovascular risk.
3. Plan your pit stops for meals: Before setting out, map out convenient locations along your route where you can take breaks and enjoy balanced meals. Knowing where rest areas, food courts, or cafes are can help you avoid unhealthy fast-food temptations and make timely stops to stretch and refuel.

Plan for medication and emergencies

1. Keep medication within reach: Don’t pack essential medicines in the boot or overhead compartments. Have them close by, especially if you’re on heart medication or blood thinners.
2. Consult your doctor before long trips: Particularly if you have a history of heart disease, DVT, or other cardiovascular issues. Your doctor may advise on additional precautions or prescribe medication for long journeys.
   

   Why this matters locally

   With Singapore’s high rates of CVD and a significant proportion of the population at risk due to hypertension, diabetes, and high cholesterol, these tips are especially relevant. Many Singaporeans embark on long drives to Malaysia or spend hours in traffic during festive periods or school holidays.

   Professional drivers, such as lorry, taxi, and bus drivers, are also at heightened risk, with studies showing increased odds of cardiovascular events among this group.

   

   Make every journey a heart-healthy one

   Long drives don’t have to put your heart at risk. By making small, conscious adjustments like taking regular breaks, staying hydrated, maintaining good posture, and planning, you can protect your cardiovascular health and enjoy the journey.

   If you ever hesitate or feel unsure about your health before a trip, it’s safest to postpone your journey and consult a healthcare professional. Prioritising your heart’s wellbeing means every trip is a safe and enjoyable one.

   As we mark World Heart Day, let’s remember: every trip is an opportunity to care for your heart, one kilometre at a time. Stay safe, stay healthy, and keep your heart in gear on World Heart Day and every day you hit the road.