20 heavy work activities for kids recommended by an OT
In this article, we’ll cover what heavy work is, how it helps our bodies, and what kind of indoor activities we can incorporate to help keep our kids feel regulated.
What Is Heavy Work?
Heavy work consists of movement that involves the larger muscles of the body and provides sensory input, particularly proprioception, to our bodies. Proprioception is related to the awareness we have of our body in space, and we receive this information through resistance to our muscles and joints. The input we receive through heavy work can be especially calming. Think about it – when we get a massage, we are receiving resistance to our muscles and joints and instantly feel calm!
Movement is important in our ability to learn, focus, attend, and participate in daily tasks. When we don’t have opportunities to move our bodies, we can struggle to remain calm and organised.
What Are the Benefits of Heavy Work?
When we engage in heavy work, our proprioception improves, which in turn improves our regulation. Heavy work also improves our interoception, or the ability to feel what’s happening within our body. This can include feelings of hunger or thirst, pain, temperature, bathroom needs, and even more complex emotions and problem-solving. Our children who struggle with recognising when they’re in pain or hungry, or those who struggle with understanding their emotions, can benefit from improved interoception.
Heavy work also significantly impacts our motor development and functioning. With heavy work, we can improve our core strength, shoulder stability, wrist and hand strength, motor planning, and overall coordination. That’s why heavy work is a great activity for kids with decreased strength, low tone, or difficulties with coordinating their bodies for complex movements.
What Are Some Examples of Heavy Work Activities?
Heavy work can consist of a variety of movements. It can include carrying, pulling, pushing, jumping, chewing, squeezing, climbing, lifting, pinching, and more. The great thing about it is that many of these heavy work activities require little to no extra equipment and space!
Here are 20 ideas you can do at home to provide heavy work for toddlers or children.
- Wall push-ups or chair push-ups
- Pushing or pulling a weighted laundry basket across the room
- Pushing or pulling a weighted cart or stroller
- Pushing a weighted medicine ball along the floor or up the wall
- Tug of war
- Jumping on a trampoline
- Jumping on a mattress or couch cushions
- Seated bouncing on a ball
- Carrying bags (i.e. groceries)
- Carrying stacks of books
- Wearing a weighted backpack
- Holding a weighted stuffed animal
- Weighted blanket or vest
- Doing yoga or animal walks
- Chewing gum, dried fruit, or crunchy snacks
- Drinking thick liquids through a straw (i.e. yogurt, milkshake, smoothie)
- Blowing through a straw or blowing bubbles
- Climbing
- Squeeze stress balls, theraputty, or playdough
- Rolling up tightly in a blanket (“burrito”)
Happy moving!
By Miranda Dichairo, MS, OTR/L. Article written by the therapists at NAPA Centre, which is a paediatric clinic offering occupational therapy, physiotherapy and speech therapy. for children with complex needs. Learn more at napacentre.com.au
