Heavy Work Activities – Free Printable
Heavy work activities for kids are an effective way to provide the proprioceptive input their bodies need to stay calm, focused, and regulated. Whether your child has sensory processing difficulties or simply needs help managing their energy levels, incorporating these activities into their daily routine can make a huge difference. We’ve made it easy for you by creating a one-page printable poster featuring four simple exercises that require no equipment. Download it now to have these quick, practical activities at your fingertips. This poster is from the complete Sensory Path for Young Learners.
WHAT IS HEAVY WORK?
Heavy work refers to activities that involve using muscles to push, pull, or carry objects, or to resist gravity. These activities stimulate the proprioceptive system, which helps children understand where their body is in space, improving body awareness and coordination. Proprioception also plays a key role in regulating the nervous system, offering a calming effect and making it easier for kids to focus and engage in daily tasks. You can learn more about proprioception and its role in sensory processing here and here.
Sensory Path for Young Learners DIGITAL VERSION
HOW DO KIDS BENEFIT FROM HEAVY WORK ACTIVITIES?
Engaging in heavy work activities can provide a range of benefits for children, especially those with sensory processing disorder or sensory needs. Here are a few ways heavy work can help:
- Supports self-regulation by helping children calm down when overstimulated or manage sensory overload.
- Improves body awareness and motor planning, which are essential for activities like navigating obstacle courses or engaging in physical play.
- Enhances focus and attention, making it easier for kids to complete daily routines and participate in classroom activities.
- Provides an outlet for sensory seekers who crave sensory input to feel more balanced and engaged.
Including heavy work as part of a child’s sensory diet can reduce problem behaviors, improve their ability to handle transitions, and create a calming effect.
LIST OF HEAVY WORK ACTIVITIES – IDEAS TO TRY RIGHT NOW
Here are 10 heavy work activities that can be completed without any equipment, offering great proprioceptive input for kids:
- Wall Push-ups
Stand about an arm’s length from the wall, place hands against it, and push your body in and out. This strengthens upper body muscles and offers deep pressure input. - Wall Squats
Stand with your back against the wall, slowly slide down into a squat, and hold it for a few seconds before standing up again. This works leg muscles and provides resistance input to the proprioceptive system. - Jumping Up and Down in Place
Jumping in place is a fun, high-energy activity that engages large muscle groups, offering proprioceptive input through impact. - Full Body Self-Squeezes
Cross your arms and legs, then give yourself a tight hug. This deep pressure activity can be calming and helps kids manage their sensory input. - Bear Walks
Walk on hands and feet with hips up, pretending to be a bear. This strengthens the arms, legs, and core while providing proprioceptive input. - Plank Holds
Hold a plank position on hands or forearms, keeping the body straight. This engages core and upper body muscles, providing heavy resistance input. - Crab Walks
Sit on the floor, hands behind you, lift your hips up, and walk like a crab. This full-body activity strengthens muscles and gives great proprioceptive input. - Chair Push-ups
Place hands on the seat of a sturdy chair and push your body up and down. This is an excellent upper body exercise for proprioceptive input and muscle strengthening. - Marching in Place
Lift your knees high while marching in place. This activity provides good resistance input to the leg muscles and helps with motor coordination. - Full Body Stretches
Have your child stretch their arms and legs out wide, then pull them in close to their body. Repeating this stretch and squeeze motion engages muscles and helps regulate sensory input.
These activities are quick and easy to add to your child’s day, whether they’re used as part of a sensory break or included in daily routines.
Heavy Work Sensory Activities Packet
FUNCTIONAL SCHOOL TASKS THAT DOUBLE AS HEAVY WORK ACTIVITIES
In addition to exercises, functional tasks at school can also serve as excellent heavy work activities. These activities can be seamlessly integrated into a child’s school day while providing the proprioceptive input they may need. Here are 10 functional school-related heavy work activities:
- Carrying a Stack of Books
Have the child carry a stack of books to the classroom or library. The weight of the books provides proprioceptive input to their muscles and joints. - Pushing a Wagon or Cart
Tasks like pushing a wagon filled with supplies or a cart around school give kids the chance to engage their muscles and get deep pressure input. - Wiping Down Tables
After lunch or during cleanup time, wiping down tables provides resistance as the child presses against the surface, engaging their arms and shoulders. - Stacking Chairs
Picking up and stacking chairs at the end of the day requires effort and provides heavy work to the arms and core muscles. - Rearranging Classroom Furniture
Allowing the child to help move desks, tables, or chairs in the classroom is a great way to offer them sensory input while completing functional tasks. - Carrying a Backpack
Walking to and from school or around the building while carrying a backpack with a few items offers natural resistance and proprioceptive input. - Erasing the Whiteboard
Using large, circular motions to erase the board provides resistance and engages the arm and shoulder muscles. - Sweeping or Mopping
These classroom chores engage large muscle groups and offer deep proprioceptive input through pushing and pulling motions. - Helping with Recycling or Trash
Have the child carry a recycling bin or trash bag to a designated area, offering them the opportunity for weight-bearing activity. - Carrying Classroom Supplies
Assigning tasks like carrying art supplies, gym equipment, or other classroom materials gives the child a functional way to engage in heavy work.
These tasks not only help with daily classroom routines but also provide opportunities for sensory input throughout the day. Incorporating these activities into your child’s school routine is an easy way to meet their sensory needs while teaching life skills.
ORAL MOTOR HEAVY WORK ACTIVITIES
In addition to physical activities, oral motor heavy work can also provide deep proprioceptive input through the mouth and jaw, helping children with self-regulation and sensory processing. These activities can be especially helpful for kids who seek oral sensory input or have sensory needs related to eating, chewing, or speaking. Here are five oral motor heavy work activities to try:
- Chewing Chewy Foods
Have the child chew on chewy snacks like dried fruit, jerky, or bagels to engage their jaw muscles and provide deep oral input. - Blowing Through a Straw
Blowing through a straw to move objects, such as cotton balls or small pom-poms, helps strengthen the muscles around the mouth and provides calming sensory input. - Sucking Thick Liquids Through a Straw
Drinking thick liquids like smoothies or milkshakes through a straw offers strong resistance, providing oral motor input to the mouth and jaw. - Chewing Gum
Allowing the child to chew gum is a simple but effective way to provide ongoing proprioceptive input to the jaw. - Blowing Bubbles
Blowing bubbles is a fun and calming activity that strengthens the mouth muscles and provides proprioceptive input through controlled blowing.
These oral motor activities are easy to incorporate into a child’s day and can offer an additional way to help them meet their sensory needs, especially when combined with other heavy work activities.
Sensory Strategies Workbook
OUTDOOR HEAVY WORK ACTIVITIES
Outdoor play provides a fantastic opportunity for kids to engage in heavy work activities that also promote strength, coordination, and sensory regulation. Here are some great outdoor heavy work activities that require minimal equipment and can be found on playgrounds or in your own backyard:
- Monkey Bars
Swinging from bar to bar uses upper body strength and provides proprioceptive input to the arms and shoulders. - Jungle Gym Climbing
Climbing up and down a jungle gym engages multiple muscle groups and offers great resistance, improving motor planning and body awareness. - Jumping Rope
Skipping rope provides deep proprioceptive input to the legs while also improving coordination and cardiovascular health. - Hopscotch
Jumping and balancing in the squares of a hopscotch game requires strength and balance, offering proprioceptive input and helping with motor control. - Pushing a Wheelbarrow
If available, pushing a wheelbarrow filled with dirt, rocks, or even toys is a fantastic way to engage large muscles and provide resistance. - Carrying Buckets of Water
Have your child carry buckets of water from one place to another, a fun and functional way to give heavy resistance input. - Shoveling Sand or Dirt
Shoveling in a sandbox or garden involves heavy work for the arms and core, making it an effective sensory activity. - Tug of War
A classic outdoor game, tug of war requires pulling with a lot of force, offering strong proprioceptive input to the entire body. - Climbing Hills or Slopes
Walking or running uphill engages the legs and core, providing resistance that helps with muscle strengthening and sensory regulation. - Digging in the Garden
Using a spade to dig in the dirt provides great resistance and deep proprioceptive input, while also being a calming outdoor activity.
These outdoor activities offer excellent ways for children to get the sensory input they need while enjoying playtime in a natural setting.
MORE HELPFUL RESOURCES
If you’re looking for more ideas and tips on sensory activities and proprioceptive input, check out these blog posts:
- Sensory Breaks
- What is Proprioception?
- Proprioceptive Input
- Proprioceptive Activities for the Classroom
Incorporating heavy work into a child’s daily routine is an excellent way to support their sensory processing needs, whether they are seeking sensory input or need to calm down and focus. These simple activities provide essential proprioceptive input and help improve self-regulation, body awareness, and overall well-being.
NEED MORE HELP?
If your child consistently struggles with sensory processing issues or requires extra support with self-regulation, an occupational therapist (OT) can be a valuable resource. OTs are trained professionals who specialize in helping children with sensory processing difficulties, motor skills, and daily activities that may be challenging due to sensory needs.
An OT can:
- Evaluate your child’s sensory profile: Through assessments and observations, an occupational therapist can identify your child’s specific sensory needs, whether they are sensory seekers or avoiders.
- Develop a sensory schedule: This is a customized plan of sensory activities, including heavy work tasks, that are tailored to your child’s unique needs throughout the day.
- Teach self-regulation strategies: OTs can help children learn techniques for managing sensory overload or calming down during stressful situations, supporting them in different environments, such as school or home.
- Offer practical tools: Whether it’s through sensory breaks, proprioceptive activities, or oral motor exercises, an OT can guide you in implementing the most effective strategies for your child.
If you think your child may need more structured help with sensory processing or self-regulation, consider consulting with an OT to create a plan that fits their needs.
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