Going through labor and birth is sort of like running a marathon.
We have 3 goals in exercise. One is prevention. Two is preparation. Three is restoration.
We prevent things like back ache, shoulder aches, neck aches, urinary leaking.
We prepare for birth: Strengthen your abdominal muscles to squeeze baby out like toothpaste! Learn to breathe deeply and get lots of oxygen for baby. Learn to control muscles of the pelvic floor to be able to relax them during labor.
We restore our body back to normal after the birth much easier, if you begin gentle exercises within a week after baby is born.
Walking is always great. 1 mile a day or more.