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January 14, 2020 2 min read

There's no better time to really start focusing on your health as when you're expecting a child. While healthcare professionals warn against starting a new, vigorous workout routine during pregnancy, if you are having a healthy pregnancy, you'll be hard-pressed to find any doctor who'll tell you not to exercise at all.

Working out during pregnancy has many benefits for both mom and baby, including:

Benefits of Working out During Pregnancy for Mom

  • Reduces swelling, constipation, bloating and back pain
  • Promotes better sleep
  • Can help prevent or treat gestational diabetes
  • Increases energy
  • Improves mood
  • Improves endurance & strengthens the body, which has been shown to help women better cope with labour
  • Makes achieving post-natal fitness goals easier

Benefits of Working out During Pregnancy for Baby

The benefits of exercise during pregnancy abound for baby too. A study published in the journal Obstetrics & Gynecology revealed that mothers who exercised, particularly in their third trimester, had babies with less body fat than mothers who exercised very little or not at all. 

Author of the study, Dana Dabelea, MD, Ph.D., associate professor at the University of Colorado School of Public Health, explains, "Prenatal exercise may reduce the amount of glucose and fats mothers make available to their babies, helping them grow more optimally."

What's more, many experts also hold that babies born at healthy weights are less likely to become obese children or adults. 

And another benefit of exercise during pregnancy for baby: it improves baby’s heart health, in much the same way it improves the heart health of the mother. 

In case you need one more perk of pregnancy workouts for baby, another study shows that babies whose mothers engaged in at least 20 minutes of moderate-intensity exercises three days a week had babies with more advanced brains. 

In other words, mama, if your doctor has given you the green light, get moving! 

Here's a free workout for pregnant women from our wildly popular BodyRock Baby series. 

Get the full series when you sign up forSweatflix. It’s just $0.49 per day and new members can get the first 30 days for FREE. You've got nothing to lose, and everything to gain for both you and your baby.

BodyRock Baby Workout for Pregnant Women


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Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

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BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

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We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


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