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在疫情期间,应该运动多少?

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2020年03月24日

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How Much Should You Be Exercising During The Coronavirus Pandemic?

在疫情期间,应该运动多少?

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,而处于两者之间的某个地方正好合适。科学家通常把这种统计现象称为“J形”曲线。研究表明运动可以影响人体的免疫系统。

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.

运动免疫是指对一种传染源的全身(全身细胞反应)和粘膜(呼吸道粘膜)反应,这两种反应遵循J形曲线。

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.

一项大型研究表明,在1998香港流感爆发期间,每周进行三次左右的轻度到中度运动,降低了死亡的风险。

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.

香港对24656名成年人进行了研究。这项研究表明,与适度运动的人相比,完全不运动或过度运动(每周运动5天以上)的人死亡的风险最大。

在疫情期间,应该运动多少?

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,对小鼠进行的研究表明,在感染前2-3个月进行的定期运动,可降低肥胖和非肥胖小鼠的疾病严重程度和病毒载量。

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,有限的动物和人类数据谨慎地表明,每周运动三天,两到三个月的运动,免疫系统就能更好的准备对抗病毒感染。

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.

如果我们没有经常锻炼呢?重新开始锻炼是好是坏?同样从老鼠身上获得的有限数据表明,在感染流感病毒后每天适度运动20到30分钟,可以提高存活的几率。

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.

事实上,在潜伏期(即从感染流感到出现症状之间的这段时间)每天锻炼20-30分钟的老鼠中,82%存活了下来。相比之下,只有43%的久坐不动的老鼠和30%进行剧烈运动(每天运动2.5小时)的老鼠存活了下来。

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,至少在实验室的小鼠中,在我们感染流感病毒后,轻度到中度的运动也可能具有保护作用,而少量运动是有益的,而不运动——甚至过度运动——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.

对于那些“坚定的锻炼者”来说,在流感大流行期间,多少运动可能是太多了?很明显,过多的锻炼和生病时的锻炼都会增加并发症和死亡的风险。

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.

我们对大学生足球运动员和越野跑运动员进行了研究,结果显示,当运动员努力比赛和训练时,分泌性免疫球蛋白a(sIgA)降低。SIgA是免疫系统用来中和病原体(包括病毒)的抗体蛋白。

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还与上呼吸道感染(URTI)密切相关。当sIgA水平下降时,URTI通常会上升。我们在足球运动员身上发现了这种关系,而当他们的sIgA水平最低时,他们表现出的URTI症状最多。

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.

这间接表明,过度锻炼而没有足够的恢复可能会使我们的身体更容易受到攻击,尤其是呼吸道病毒的攻击。所以说到免疫力,我们的研究表明,更多的锻炼不一定更好。


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