As temperatures rise sharply across the United Arab Emirates this summer, medical professionals are cautioning against the health risks associated with a predominantly sedentary lifestyle indoors. While staying out of the intense midday heat helps prevent heat-related illnesses, prolonged inactivity inside air-conditioned environments can negatively affect physical and mental well-being.

Health experts warn that remaining largely inactive throughout the day can impact nearly every bodily system, potentially leading to weight gain, muscle stiffness, poor circulation, vitamin D deficiency, disrupted sleep, and mood changes. They emphasise that maintaining daily physical activity—even in indoor settings—is crucial to mitigating these risks.

“The key message is that avoiding the midday heat does not mean avoiding movement altogether,” said Dr Salma Khanam Patan, Specialist in Internal Medicine at Medcare Hospital Sharjah. She highlighted that long periods of sitting or lying down reduce muscle activity and slow blood flow, increasing stiffness, discomfort, and reduced flexibility. Furthermore, limited exposure to natural sunlight may disrupt the body’s internal clock and impair sleep quality.

Physical inactivity also affects emotional health, according to Dr Patan. “Limited movement and spending extended periods indoors may lead to lower energy levels, reduced motivation and changes in mood,” she said, noting that exercise promotes the release of beneficial neurochemicals.

Health professionals caution that maintaining a sedentary routine for weeks or months raises the risk of chronic health conditions. With fewer calories expended, weight gain becomes more likely, increasing the chances of developing type 2 diabetes, hypertension, and cardiovascular disease. Poor circulation, particularly in the legs, may lead to swelling, discomfort, and in some cases, a higher risk of blood clots.

Dr Zara Ahmed, Specialist in Emergency Medicine at Rak Hospital, observed a noticeable drop in physical activity among residents during the hotter months. She pointed out that the reduced outdoor exposure also heightens the risk of vitamin D deficiency, which is important for bone, muscle, and immune health. Dr Ahmed added that excessive screen time—common during indoor stays—can foster sedentary habits and contribute to eye strain, headaches, poor posture, and sleep disturbances, especially when screens are used late at night.

To counter these effects, doctors advise that staying active does not require intense exercise, but rather regular, moderate activity. The safest times for outdoor exercise are early morning or late evening when temperatures are lower, while strenuous efforts should be avoided during peak heat and humidity periods.

Indoor alternatives can support safe physical activity throughout the summer. Recommended options include walking in shopping malls, using gym facilities, swimming in temperature-controlled pools, participating in fitness classes, practicing yoga or Pilates, and following home workout programmes. Even brief daily sessions of 20 to 30 minutes of walking combined with stretching and strength exercises can improve fitness, sleep, and cardiovascular health.

Dr Somayeh Shamsaei, Specialist in Internal Medicine at Aster Clinic, JLT, advised adults to aim for at least 150 minutes of moderate-intensity exercise weekly, alongside muscle-strengthening activities on two or more days. She urged people to switch workouts to air-conditioned environments or pools during summer and emphasised staying well hydrated. Individuals with diabetes, hypertension, or heart conditions should seek medical advice before beginning new exercise regimens.

For children, experts recommend indoor summer camps that encourage physical activity and help reduce excessive screen time, promoting healthier habits during the hottest season.