FOR most people finding the motivation to exercise is hard enough, but when you're facing morning sickness and when a certain little someone is kicking you from the inside out it can be even more of a challenge.
But Emma Fisher, who is 33 weeks pregnant, isn't using that as an excuse.
Unfortunately, according to a new CQUniversity study, Emma is one of only 8% of Rockhampton women who do the recommended amount of exercise during pregnancy.
Guidelines recommend 150 to 300 minutes of moderate intensity exercise a week for pregnant women, but according to CQUniversity researcher Mel Hayman 92% of woman aren't getting this.
Ms Hayman studied pregnant women and their exercise behaviours and said regular exercise has both short and long-term health benefits for both mother and child.
"Confidence is one of the biggest issues as to why women are reducing their activity, especially during pregnancy, because they're not sure what they should be doing, or how they should be doing it," she said.
"Pregnancy is a time of great physiological and psychological change and there are many determinants that hinder pregnant women from being sufficiently active, such as morning sickness, tiredness and fatigue and physical discomfort.
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"You do have to be careful, but if you're fit and healthy before pregnancy you should absolutely maintain and continue that same routine during pregnancy whilst your body permits you to do so."
Emma said fitness was a big part of her life before she became pregnant and that didn't stop after.
She is one of the expectant mums participating in Fit4Two, an online program that has been developed to help pregnant women become more active.
It offers weekly tailored and individualised feedback on their physical activity while teaching women about what exercise to do and how to do it.
"(I started Fit4Two) for the reassurance and knowledge that what I was doing was okay," Emma said.
"I do make alterations to some movements, but I still push myself."
Pregnant women ranging from 10-21 weeks gestation are encouraged to visit http://www.fit4two.org.au