规律运动确实有助于降低冬季感冒和流感的风险。根据2022年的综述研究，活跃人群的呼吸道感染次数明显少于久坐人群[1]。为了获得这种保护效果，成人应当每周进行150-300分钟的中等强度运动，或75-150分钟的高强度运动[1]。中等强度运动的判断标准是能够说话但无法唱歌，而高强度运动则会使人无法停顿说话[1]。
然而，规律运动虽能预防感染，但无法治愈已有疾病[1]。极度高强度运动甚至可能导致短期免疫功能下降[1]。因此，在患病期间应根据症状判断是否继续运动。根据"颈部检查法"，颈部以上症状（如流鼻涕、打喷嚏、喉咙痛）可进行轻中度运动，但颈部以下症状（如胸部咳嗽、腹部不适）或全身症状（如发热、肌肉酸痛、严重疲劳）应该休息[1]。特别是发热时运动会进一步升高体温、加重脱水并增加心脏压力[1]。
Scientific evidence demonstrates that maintaining regular physical activity provides meaningful protection against respiratory infections during winter months. A 2022 review confirmed that physically active individuals experience significantly fewer respiratory tract infections compared to sedentary populations [1].
Health authorities recommend that adults engage in 150 to 300 minutes of moderate-intensity exercise per week, or alternatively 75 to 150 minutes of high-intensity activity [1]. Moderate-intensity exercise is defined by the ability to speak but not sing, while high-intensity exercise leaves individuals unable to pause and speak [1]. However, regular exercise cannot cure existing illnesses—it reduces infection risk rather than treating active disease.
The decision to exercise while experiencing symptoms requires careful judgment. The "neck check method" provides practical guidance: symptoms confined to above the neck—such as a runny nose, sneezing, or sore throat—permit light to moderate exercise [1]. Conversely, symptoms below the neck including chest cough and stomach discomfort, as well as systemic symptoms like fever, muscle aches, and severe fatigue, warrant rest instead [1]. Exercising during fever is particularly inadvisable, as it further elevates body temperature, worsens dehydration, and places additional stress on the heart [1]. Additionally, extremely high-intensity exercise may temporarily suppress immune function, potentially increasing infection vulnerability [1].
