How much exercise is more suitable every day

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.
我们现在变成这样了，一种以（王者的）皇冠命名的危险病毒无限期影响我们上学、运动和其他形式的社交活动，我们要加强扩大社交距离的技能。
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.
因为这个病毒主要吸附在呼吸道中，包括鼻子、嘴巴和肺，所以当人们打喷嚏、咳嗽或者接触了他人的呼吸道飞沫时，传染性非常高。
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.
尽管扩大社交距离很重要，但对于很多周末斗士、团体运动运动员、健身迷和体育迷等通过多巴胺分泌获得友情和心理上的满足，或通过经常锻炼和运动来减压的人来说，这一措施真的不能让他们获得社交上的满足。
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.
下面就说说锻炼对流感免疫系统的影响，并给出一些人们应该（和不应该）进行的运动量的实用建议。
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.
运动量过多过少都不好，运动量适中才刚刚好。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免疫系统。
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.
一项大型研究表明，每周进行三次左右的轻度至中度运动在1998年香港爆发流感期间降低了死亡率。
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.
此项香港的研究分析了那一年流感爆发期间死亡的24,656名中国人。研究显示一点都不锻炼或者锻炼过多，即一周锻炼时间超过5天的人，死亡概率比运动量适中的人要高。
Here are some guidelines based on just the right amount – for most people.
下面针对适合大多数人的合适运动量给出一些指导意见。
Do perform mild to moderate exercise (20-45 minutes), up to three times per week.
进行轻度至中度运动（20-45分钟），每周最多三次。
Strive to maintain (not gain) strength or fitness during the quarantine period.
隔离期间努力保持(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.
运动期间，比如团体运动中，一定要避免身体接触，那样可能会使你接触到粘膜液体或者产生手脸接触。
Wash and disinfect equipment after use.
运动过后要清洗设备并消毒。
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，一定要去通风良好的，锻炼时远离他人，避免接触飞沫。
Remain engaged with teammates through social media, rather than social gatherings or contact.
通过社交媒体与队友保持联系，而不能进行社交聚会或跟他人接触。
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.
保持乐观，相信这一切都会过去。