<s>[INST] Any precautions to take before I exercise? [/INST] Glad you asked: Normally, pain is a clear signal to stop what you're doing—immediately. But that's not always the best advice for arthritis sufferers. If you have arthritis conditions, exercise—even walking—usually hurts, and the pain is often worse after you've finished. But research shows that pain eases within a few hours, is not harmful, and decreases over time. To make exercise easier on your body, follow these tips:

Premedicate. Take an OTC pain reliever 30 minutes before you start exercising.
Warm up. For your knees, sit in a chair, and slowly raise your left foot until your leg is straight. Hold for a second, then slowly lower. Repeat 10 to 15 times, then switch legs. For your hips, lie on your back with your knees bent in toward your chest. Slowly move your knees in an ever-widening circle, keeping your lower spine on the floor. Do 10 times, then switch directions.
Listen to your body. Stop if you experience sharp, shooting, or stabbing pain; if the pain gets worse over time; if it doesn't go away; or if there is swelling or redness of the joint.
Cool down. Ice your bad joints for about 20 minutes if you experience an increase in pain or swelling. Source: Prevention. Link: https://www.prevention.com/health/a20469909/answers-to-your-arthritis-questions/. Field: Rheumatology. Disease: Arthritis </s>