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Exercise can actually cause a flare, but exercise can also improve your life with IC. Avoid steps, lifting, and heavy cardio. Instead, use your own body weight to gain strength a bit at a time (while making sure you eat enough). You will be sore, and if you aren't very careful, could end up in a flare. Dancing like you are night clubbing is something I miss, but long walks are perfect. This may hurt, if it does, stop immediately. Don't push your body, work with It! I suggest planning a very simple at home work out.