在疫情期間，應該運動多少?

在疫情期間，應該運動多少?

Both too much and too little are bad while somewhere in the middle is just right. Scientists commonly refer to this statistical phenomenon as a "J-shaped" curve. Research has shown exercise can influence the body's immune system.

太多和太少都是不好的，而處于兩者之間的某個地方正好合適?？茖W家通常把這種統(tǒng)計現(xiàn)象稱為“J形”曲線。研究表明運動可以影響人體的免疫系統(tǒng)。

Exercise immunity refers to both the systemic (whole body cellular response) and mucosal (mucous lining of the respiratory tract) response to an infectious agent, which follows this J-shaped curve.

運動免疫是指對一種傳染源的全身(全身細胞反應)和粘膜(呼吸道粘膜)反應，這兩種反應遵循J形曲線。

A large study showed that mild to moderate exercise – performed about three times a week – reduced the risk of dying during the Hong Kong flu outbreak in 1998.

一項大型研究表明，在1998香港流感爆發(fā)期間，每周進行三次左右的輕度到中度運動，降低了死亡的風險。

The Hong Kong study was performed on 24,656 Chinese adults who died during this outbreak. This study showed that people who did no exercise at all or too much exercise – over five days of exercise per week – were at greatest risk of dying compared with people who exercised moderately.

香港對24656名成年人進行了研究。這項研究表明，與適度運動的人相比，完全不運動或過度運動(每周運動5天以上)的人死亡的風險最大。

Additionally, studies performed on mice demonstrated that regular exercise performed two to three months prior to an infection reduced illness severity and viral load in obese and non-obese mice.

此外，對小鼠進行的研究表明，在感染前2-3個月進行的定期運動，可降低肥胖和非肥胖小鼠的疾病嚴重程度和病毒載量。

Thus, limited animal and human data cautiously suggest that exercise up to three days per week, two to three months prior, better prepares the immune system to fight a viral infection.

因此，有限的動物和人類數(shù)據(jù)謹慎地表明，每周運動三天，兩到三個月的運動，免疫系統(tǒng)就能更好的準備對抗病毒感染。

What if we have not exercised regularly? Will restarting an exercise routine be good or bad? Limited data, also obtained from mice, suggests that moderate exercise for 20 to 30 minutes a day after being infected with the influenza virus improves the chances of surviving.

如果我們沒有經(jīng)常鍛煉呢?重新開始鍛煉是好是壞?同樣從老鼠身上獲得的有限數(shù)據(jù)表明，在感染流感病毒后每天適度運動20到30分鐘，可以提高存活的幾率。

In fact, 82 percent of the mice who exercised 20-30 minutes a day during the incubation period, or the time between getting infected with flu and showing symptoms, survived. In contrast, only 43 percent of the sedentary mice and 30 percent of the mice who performed strenuous exercise – or 2.5 hours of exercise a day – survived.

事實上，在潛伏期(即從感染流感到出現(xiàn)癥狀之間的這段時間)每天鍛煉20-30分鐘的老鼠中，82%存活了下來。相比之下，只有43%的久坐不動的老鼠和30%進行劇烈運動(每天運動2.5小時)的老鼠存活了下來。

Therefore, at least in laboratory mice, mild to moderate exercise may also be protective after we get infected with the flu virus, whereas a little exercise is good while no exercise – or even too much exercise – is bad.

因此，至少在實驗室的小鼠中，在我們感染流感病毒后，輕度到中度的運動也可能具有保護作用，而少量運動是有益的，而不運動——甚至過度運動——是有害的。

For those who are "committed exercisers," how much exercise is probably too much during a flu pandemic? It is clear that both too much exercise and exercising while sick increases the risk of medical complications and dying.

對于那些“堅定的鍛煉者”來說，在流感大流行期間，多少運動可能是太多了?很明顯，過多的鍛煉和生病時的鍛煉都會增加并發(fā)癥和死亡的風險。

We conducted studies on both collegiate football players and cross-country runners, which showed a decrease in secretory immunoglobulin A, or "sIgA" when athletes competed and trained hard. SIgA is an antibody protein used by the immune system to neutralize pathogens, including viruses.

我們對大學生足球運動員和越野跑運動員進行了研究，結果顯示，當運動員努力比賽和訓練時，分泌性免疫球蛋白a(sIgA)降低。SIgA是免疫系統(tǒng)用來中和病原體(包括病毒)的抗體蛋白。

SIgA is also closely associated with upper respiratory tract infections (URTI). When sIgA levels go down, URTI's usually go up. We saw this relationship in football players, whereas the players showed the most URTI symptoms when their sIgA levels were lowest.

SIgA還與上呼吸道感染(URTI)密切相關。當sIgA水平下降時，URTI通常會上升。我們在足球運動員身上發(fā)現(xiàn)了這種關系，而當他們的sIgA水平最低時，他們表現(xiàn)出的URTI癥狀最多。

This indirectly suggests that over-exercise without adequate recovery may make our body more vulnerable to attack, especially by respiratory viruses. So, when it comes to immunity, our studies show that more exercise is not necessarily better.

這間接表明，過度鍛煉而沒有足夠的恢復可能會使我們的身體更容易受到攻擊，尤其是呼吸道病毒的攻擊。所以說到免疫力，我們的研究表明，更多的鍛煉不一定更好。