Can frequent business travel harm your heart?

Here, Singapore cardiologist DR MICHAEL ROSS MACDONALD writes about how frequent business travel and an international work life for expats in Singapore can take a toll on heart health. Dr MacDonald is senior consultant cardiologist at the Harley Street Heart & Vascular Centre.

Singapore’s reputation as a global business hub comes with a hidden cost that many professionals discover: an intensely demanding international work culture that can take a serious toll on your heart health. As a cardiologist who has treated numerous expats in Singapore, I’ve come to appreciate that a lot of the disease I treat is partly driven by the patient’s work life.

For many expats in Singapore, international roles requiring frequent business travel across multiple time zones have become the norm. While this initially can seem exciting, that feeling quickly wears off and the realities of frequent travel start to hit home. These include jet lag, weight gain, poor sleep, stress and alcohol. This creates a perfect storm of cardiovascular risk factors that can accelerate heart disease development.

Disrupted exercise, dietary and sleep routines

Regular business travel makes maintaining consistent exercise habits nearly impossible. Hotel gyms, while available, rarely provide the same quality workout as established routines. Studies show that just two weeks of reduced physical activity can decrease cardiovascular fitness by up to 20 percent and increase inflammatory markers associated with heart disease.

The shift from home-cooked meals to constant restaurant and hotel dining also significantly impacts cardiovascular health. According to a study, business meals typically contain 40 to 50 percent more sodium, saturated fat and calories than home prepared food. This dietary shift often leads to weight gain, with frequent travellers reported to gain an average of three to five kilograms more per year than their non-travelling colleagues.

Perhaps most damaging is the effect on your circadian rhythm. Even when not travelling, many expats in Singapore maintain regular early morning or late-night calls with US or European offices. This chronic sleep disruption elevates cortisol levels, increases blood pressure and reduces the body’s ability to regulate blood glucose. Research shows that every one-hour decrease in sleep below the recommended seven to eight hours per night is associated with a six percent higher risk of cardiovascular disease.

5 ways to protect your heart health according to a Singapore cardiologist

The consequences of this lifestyle often occur gradually enough to go unnoticed but accelerate cardiovascular ageing significantly. The good news? Strategic interventions can reduce these risks:

#1 Schedule regular comprehensive check-ups with your Singapore cardiologist every three to six months. Key metrics to monitor include blood pressure (aim for below 120/70 mmHg), lipid profiles, HbA1c and fasting glucose, plus inflammatory markers like high-sensitivity CRP.

#2 Maintain exercise consistency while travelling by using fitness apps, scheduling walking meetings, exploring quick 20-minute high-intensity workouts and working with a trainer who specialises in business travel friendly programmes.

#3 Establish digital boundaries with no-international-call hours, post-travel recovery days and tools like sleep trackers to monitor the impact of work schedules.

#4 Rather than trying to maintain perfect eating habits, identify non-negotiable healthy choices like skipping dessert. Pre-picking healthy restaurants, eating protein first to increase satiety and intermittent fasting may help.

#5 Maintaining lifestyle changes to control weight, blood pressure and cholesterol is difficult. Work with your Singapore cardiologist to determine thresholds for starting medications, have business travel protocols in place for highstress periods and explore combination tablets that simplify medication regimens.

The demanding international work culture in Singapore isn’t likely to change soon, but your approach to navigating it can. By implementing protective strategies and working with a Singapore cardiologist who understands your unique pressures, you can maintain both your career and your heart health for years to come.

The Harley Street Heart & Vascular Centre
#11-07 Mount Elizabeth Medical Centre, 3 Mount Elizabeth
6235 5300 | harleystreet.sg/heart

This article about the link between business travel and heart health according to a Singapore cardiologist first appeared in the July 2025 edition of Expat Living. You can purchase the latest issue or subscribe so you never miss a copy!

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