新冠疫情期間，每天做多少運動比較合適？
So here we are, perfecting our social distancing skills while schools, sports and other forms of social engagement are on indefinite hold, by a dangerous virus named after a (regal) crown.
我們現在變成這樣了，一種以（王者的）皇冠命名的危險病毒無限期影響我們上學、運動和其他形式的社交活動，我們要加強擴大社交距離的技能。
Because the virus settles primarily with the respiratory tract – the nose, mouth and lungs – it is highly contagious when people sneeze, cough or exchange respiratory droplets with others.
因爲這個病毒主要吸附在呼吸道中，包括鼻子、嘴巴和肺，所以當人們打噴嚏、咳嗽或者接觸了他人的呼吸道飛沫時，傳染性非常高。
Despite its importance, social distancing has been a social disappointment for many weekend warriors, team sport athletes, fitness fanatics and sports fans who find camaraderie, biochemical joy from dopamine rushes or stress reduction through regular exercise and sport.
儘管擴大社交距離很重要，但對於很多週末鬥士、團體運動運動員、健身迷和體育迷等通過多巴胺分泌獲得友情和心理上的滿足，或通過經常鍛鍊和運動來減壓的人來說，這一措施真的不能讓他們獲得社交上的滿足。
Here's how exercise affects the immune system in response to the flu and some practical tips on how much people should (and should not) exercise.
下面就說說鍛鍊對流感免疫系統的影響，並給出一些人們應該（和不應該）進行的運動量的實用建議。
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.
運動量過多過少都不好，運動量適中纔剛剛好。科學家通常把這種統計現象稱爲“J形”曲線。研究表明運動可以影響人體免疫系統。
A large study showed that mild to moderate exercise – performed about three times a week – reduced the risk of dying during the flu outbreak in Hong Kong, in 1998.
一項大型研究表明，每週進行三次左右的輕度至中度運動在1998年香港爆發流感期間降低了死亡率。
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.
此項香港的研究分析了那一年流感爆發期間死亡的24,656名中國人。研究顯示一點都不鍛鍊或者鍛鍊過多，即一週鍛鍊時間超過5天的人，死亡概率比運動量適中的人要高。
Here are some guidelines based on just the right amount – for most people.
下面針對適合大多數人的合適運動量給出一些指導意見。
Do perform mild to moderate exercise (20-45 minutes), up to three times per week.
進行輕度至中度運動（20-45分鐘），每週最多三次。
Strive to maintain (not gain) strength or fitness during the quarantine period.
隔離期間努力保持(而不是增加)力量或健康。
Do avoid physical contact during exercise, such as playing team sports, that is likely to expose you to mucosal fluids or hand-to-face contact.
運動期間，比如團體運動中，一定要避免身體接觸，那樣可能會使你接觸到粘膜液體或者產生手臉接觸。
Wash and disinfect equipment after use.
運動過後要清洗設備並消毒。
If you use a gym, find one that is adequately ventilated and exercise away from others to avoid droplets.
如果要去健身房，一定要去通風良好的，鍛鍊時遠離他人，避免接觸飛沫。
Remain engaged with teammates through social media, rather than social gatherings or contact.
通過社交媒體與隊友保持聯繫，而不能進行社交聚會或跟他人接觸。
Eat and sleep well to boost your immune system.
吃好睡好，提高免疫力。
Remain optimistic that this too shall pass.
保持樂觀，相信這一切都會過去。
翻譯：菲菲
