Traveling, attending conferences, or participating in multi-day seminars often means navigating schedules that mght be jam-packed, longer periods of sitting, and limited access to your usual gym or dedicated wellness spaces. However, choosing to stay active while on the go is one of the single best ways to maintain your vital energy, support your internal nervous system, and keep your physical body feeling strong, integrated, and thoroughly nourished.
I was inspired to write this post while checking into my hotel room ahead of an incredibly exciting four-day seminar. ACBO PVT3 and Connect 2026 is finally here, and it promises to be an extraordinary conference dedicated to engaging, expanding, and deepening our collective knowledge in the key areas of Behavioural Optometry and Vision Therapy. As I unpacked my bags, laid out my belongings, and settled myself into this new environment, I was struck by a familiar reminder: movement does not have to be a complicated production, nor does it need to be confined to a traditional gym.
Sometimes, the most deeply effective, therapeutic workouts are the exact ones we can do anywhere, using nothing but our own body weight, a little bit of creative space-management, and a loving willingness to move.
Whether you are currently traveling for business, attending an immersive professional conference, or simply navigating a beautifully busy, demanding season of life, these simple exercises are designed to help you stay physically active, mentally energised, and intimately connected to your wellbeing—wherever you happen to find yourself in the world.
If you will excuse me, I am about to head down to the hotel gym for my very first deliberate workout of the trip. I have an intuitive feeling that intentional movement is going to be an absolutely vital anchor for keeping me grounded, focused, and energised throughout this deep-dive seminar. I am also quite certain that a few cheeky, crisp laps in the swimming pool will be occurring tomorrow morning before Day One of PVT3 officially begins with Masterclass by Curt Baxtrom next door!
Bodyweight exercises are incredibly versatile, structurally sound, and require absolutely zero equipment, making them the perfect sanctuary workout for any hotel room, park, or compact space. These grounding bodyweight exercises allow you to build strength while cultivating a deeper connection to your body, practicing spatial awareness, stability, and control with every movement.
Mindful Squats: Stand tall with your feet placed securely shoulder-width apart, tracking your knees over your toes. Lower your hips back and down with control, keeping your chest open and proud, as if you are sitting back into a low, invisible chair. Engage your glutes and push firmly through all four corners of your feet to return to a sovereign standing position. Focus on a slow, rhythmic tempo to feel the ground beneath you. Aim for 3 sets of 15–20 focused repetitions.
Alternating Lunges: Step one foot cleanly forward and lower your hips horizontally until both of your knees form a stable 90-degree angle. Ensure your front knee remains safely stacked directly above your ankle. Push off your front foot with power to return to your starting alignment, then smoothly switch legs. This exercise is incredible for waking up your pelvic stability after hours of travel. Aim for 3 sets of 10–15 reps per leg.
Integrated Push-ups: Place your hands slightly wider than shoulder-width apart on the floor, pinning your elbows back at a stable 45-degree angle. Keep your core locked and lower your entire body in a single, rigid plank line until your chest nearly grazes the carpet, then press the floor away with conviction. Feel free to modify this dynamically by dropping your knees to the floor or placing your hands on the edge of a sturdy hotel desk or bed frame. Aim for 3 sets of 10–15 reps.
Star Jumps (Jumping Jacks): Start with your feet completely together and your arms resting easily at your sides. In one fluid, explosive movement, jump your feet out wide while sweeping your arms all the way overhead, then lightly spring back into your starting posture. Focus on soft landings to protect your joints on hard hotel floors. Aim for 3 sets of 30–60 seconds of continuous movement.
Dynamic High Knees: Run vigorously in place, driving your knees up toward hip level as rapidly and cleanly as possible. Pump your arms in sync with your lower body, keeping your core tightly braced and your posture upright. This is an exceptional tool for firing up your peripheral vision and spatial presence when you are feeling sluggish. Aim for 3 sets of 30–60 seconds.
Full-Body Burpees: From an upright standing position, drop smoothly into a deep squat and place your palms flat on the floor. Fluidly kick your feet back into a strong plank line, lower your chest into a disciplined push-up, quickly snap your feet back to your hands in the squat position, and explode upward into a joyful vertical jump. Aim for 3 sets of 10–15 repetitions.
The Pillar Plank: Hold a rock-solid plank position resting on your forearms or your hands, keeping your eyes tracking gently forward to maintain a beautifully straight, long line from the crown of your head to your heels. Wrap your transverse abdominis tight, tuck your pelvis slightly, and breathe deeply through the internal fire. Aim to hold for 30–60 seconds, repeating 3 times.
Bicycle Crunches: Lie flat on your back, lift your legs into a tabletop position, and initiate a smooth, steady pedaling motion. As one leg extends long, rotate your thoracic spine to bring the opposite elbow toward the tracking knee. Avoid pulling on your neck; let the movement stem purely from the deep rotation of your core. Aim for 3 sets of 20–30 reps.
Controlled Leg Raises: Lie flat on your back with your hands tucked subtly under your glutes for lumbar support, keeping your legs completely straight. Lift your legs up to a crisp 90-degree angle, then slowly, deliberately lower them back down toward the floor, stopping just an inch before they touch to maintain constant muscular tension. Aim for 3 sets of 15–20 reps.
Grounding Forward Bend: Stand with your feet hip-width apart, take a deep inhale to find length in your spine, and then softly hinging at the hips, fold your torso forward. Let your head, neck, and arms hang completely heavy like a ragdoll toward the ground. Micro-bend your knees to protect your hamstrings and allow the weight of the world to simply slide off your shoulders. Hold for 30 seconds and repeat 3 times.
Seated Thoracic Twist: Sit tall on the floor with both legs extended out straight. Bend your right knee, cross it over your straight left leg, and place your left elbow on the outside of that bent knee. Inhale to find structural height through your spine, and exhale to gently twist your torso to the right, looking back over your shoulder to restore mobility to your spine. Hold for 30 seconds, switch sides, and repeat 3 times.
Rejuvenating Downward Dog: Start on your hands and knees in a tabletop position. Press firmly through your palms, lift your hips high and back toward the ceiling, and extend your arms and legs to form an inverted “V” shape. Pedal out your heels gently, feeling the stretch through your calves, hamstrings, and shoulders, allowing fresh, oxygenated blood to flow to your brain. Hold for 30–60 seconds, repeating 3 times.
Sensory Walking: Explore your new travel destination or conference surroundings entirely on foot. Set aside at least 30 minutes each day to walk briskly, opening your peripheral vision to take in the architecture, the local flora, and the fresh air.
The Staircase Choice: Intentionally bypass the cramped escalators and crowded hotel elevators. Opt for the stairs whenever it is safe to do so to keep your lower body primed and your circulation moving.
Micro Desk Re-sets: When you are sitting in a conference hall for hours, utilize the breaks efficiently. Stand up, roll your shoulders backward, perform a few gentle calf raises, stretch your wrists, and let your eyes track to the farthest corner of the room to refresh both your visual system and your physical frame.
Staying vibrant and active while traveling doesn’t have to be complicated, stressful, or time-consuming. With these foundational movements, you can easily maintain your fitness baseline and honor your body no matter where you are on the map. Remember, the true magic lies in consistency and making the absolute most of the unique space and time you have available to you. Enjoy your adventures and your conferences, knowing that your beautiful commitment to movement is actively supporting your long-term health, clarity, and well-being.
Tomorrow is going to be an exceptionally special day, as I will be spending the morning supporting those incredible individuals who are currently completing their intensive Vision Therapy Accreditation. The following day it is straight into Day One of the ACBO Connect seminar, which is being led by the brilliant Dr. Curtis R. Baxstrom. I am looking forward to absorbing that brilliance, alongside the deep wealth of experience, profound clinical expertise, and heart-centered wisdom that lives within the vibrant ACBO community on Day Two.
Every single day, I make the sovereign choice to move my body like I love myself—because movement isn’t a punishment for what we ate or a chore to cross off; it is a celebration of our raw vitality, our resilience, and our capacity to heal.
How do you plan to move your beautiful and brilliant body with love today? Let me know in the comments below!
With love and mindful movement,
Hannah