35 Powerful Heavy Work Activities to Regulate Toddlers
Discover amazing heavy work activities that can help regulate and calm your toddler’s body today! These activities will provide your toddler with endless hours of fun, and you’ll love the results!
This post was written by Marra Robert, OTD, OTR/L in May 2023 and contains affiliate links.
Are you looking for some fun activities for you toddlers to participate in to help get their energy out and calm their bodies? Do you feel like they are always moving and can’t sit still?
If so, then you are no alone and you are in the right place. Here, you will find the top heavy work activities to help regulate your toddler and calm their bodies.
Hi! My name is Marra, and I am a mama of a sweet and very active toddler. I am also a pediatric occupational therapist. I’ve spent years working with children with a variety of developmental needs and helping their parents navigate the ups and downs of child development.
I truly enjoy working with toddlers and believe it is such a wonderful and important stage of development. The majority of toddler’s I’ve worked with, have sensory processing disorder or sensory processing needs.
All toddlers regardless of their sensory needs, benefit from active and movement play activities where they get to explore the limitations of their bodies, challenge their skills, and strengthen their bodies awareness.
This post is all about the top powerful heavy work activities to regulate toddlers and calm their bodies.
What are Heavy Work Activities?
Heavy Work Activities are activities that involve the use of the big muscles in the body to activate the proprioceptive sensory system.
Proprioception is the sense of deep pressure and where our body parts are in space. The sensory receptors for this system are in our muscles and joints.
This is our sense of body awareness. If you close your eyes, can you touch your nose with your finger? This is because of your proprioception.
Proprioception is a very important sensory system because it is the universal calming sensory system.
Activities that are recommended to help us calm down and relax such as a massage, a hug, working out, going for a run, punching a pillow, cuddling your kid, and swaddling a baby all activate the proprioceptive sensory system.
Heavy Work Activities are fun activities that toddlers enjoy that activate the proprioceptive sensory system and help to regulate or calm their bodies.
Toddlers and young children oftentimes seek out these heavy work activities because they like how it makes their body feel and they are often very fun!
Some of these activities involve actions such as pulling, pushing, crashing, climbing, running, and jumping. These heavy work activities help little ones process their sensory environment and improve their body awareness.
To learn more about sensory processing and our 8 sensory systems check out the post linked below.
Toddlers are drawn to heavy work activities like climbing, jumping, and crashing. It’s almost as if their bodies are craving these types of heavy work activities and the sensory input they provide. Well, that’s because they are.
The problem is that it’s not the safest plan to climb and crash in every environment. It’s important that we teach young children to listen to what their bodies need and respond to it.
Instead of denying them these big movement activities and telling them it’s unsafe, let’s create a safe environment for our toddlers to participate in these heavy work activities, and get their sensory needs met.
TOP 10 HEAVY WORK ACTIVITIES TO REGULATE TODDLERS
CRASH PAD
Creating a crash pad can be a great way for toddlers to crash in a safe environment. My favorite way to do this with my little one is by using couch cushions and pillows and the floor in our living room.
Yes, I strip the couch of all the cushions and pillows and put them in the middle of the living room floor.
I then move away anything that might get in the way or that she might bump into. I let her climb up onto the couch and jump and crash into the pile of pillows.
She loves it! This is absolutely our favorite rainy-day activity. I sometimes put big pillows on the floor next to her toddler bed, and she uses that as a crash pad as well.
If you have a toddler or young kiddo who has sensory processing difficulties and might benefit from a more regular crash pad experience, there are ways to make a more permanent crash pad. That way you can leave it in your home all the time for whenever they need to crash.
PUSHING A HEAVY LAUNDRY BASKET
This is such a great activity and, surprisingly a favorite of many toddlers. Yes, this is as simple as it sounds. All you need is a laundry basket and some heavy items. These could include their toys, books, or even laundry itself.
Next time you do laundry, have your little one help by pushing the full laundry basket down the hall for you. Plus, they’ll get a self-confidence boost. Toddlers love to help! I love having my little oner help with laundry at home.
Next time you do laundry, have your little one help by pushing the full laundry basket down the hall for you. Plus, they’ll get a self-confidence boost. Toddlers love to help! I love having my little oner help with laundry at home.
YOGA AS A HEAVY WORK ACTIVITY
At first glance, yoga may not seem like a heavy work activity, but it definitely is. It requires us to move our bodies and joints in different ways and to use our big muscles, which all activate the proprioceptive system that helps to calm our bodies.
Yoga has additional benefits, including improving body awareness and gross motor skills. Here are my favorite yoga cards for kids. Check out the post below to learn more.
PLAYING AT THE PARK
Playing at the park is such as simple heavy work activity but it is so important and beneficial for young kids. Don’t wait until they’re school-aged, start taking them when they are toddlers.
Climbing up and sliding down are great heavy work activities that provides them with both proprioceptive and vestibular input.
The added benefit is that playing outside is the most calming and regulating environment for kiddos. We need to increase the time kids spend outdoors
HELPING PUT GROCERIES AWAY
This is another great chore that your toddler will love to help you with. You can have them help you carry grocery bags in from the car, unload them, and put them on the table or shelf. Unpacking heavier items such as cans are great heavy work activities.
CARRY OR PUSH WEIGHTED BALLS
To make this more fun you can create a start and finish line for them to cross by carrying or pushing the weighted ball, or you can give them directions on where to push or carry the ball.
You can also play red light, and green light with this activity.
WALL PUSHUPS
The easiest way to teach wall pushups to your toddler is to model it and then do it with them. S
tand a little further than arms distance from the wall and put your arms out in front of you with your palms facing forward.
Lean forward until your palms touch the wall then bring your nose to the wall by bending your elbows and pushing back away from the wall until they are straight.
Repeat this as many times as you wish. The slower your toddler does this the more heavy work they are doing.
Jumping on a TRAMPOLINE
We got my daughter a trampoline when she was 18 months old because I knew all the amazing sensory input she would get from it and that it would be such as great heavy work activity for her for years to come.
She loves it! Here is the trampoline we got her. I like it because the handlebar is adjustable so it fits her now, and she can continue to use it as she grows.
BOUNCING UP AND DOWN ON A THERAPY BALL
This is such a fun heavy work activity. You can use any therapy ball as long as your toddler’s feet touch the floor.
I really like this peanut ball and used them for so many different things with the kiddos I saw for occupational therapy. They add a bit more stability.
WEIGHTED STUFFED ANIMALS
These are so fun to snuggle with and add a heavy work component to whatever activity your child is doing. They can have their animal sit on their lap while they are reading books or coloring, or they can carry it around with them.
You can even put the weighted stuffed animal in a backpack for your child to carry around with them.
Carrying heavy objects
Encourage children to carry a basket of toys or a small bag of books, helping them build upper body strength.
Carrying weighted objects are empowering heavy work activities for kids that make them feel strong, boost their self-esteem, and provide them with calming, deep pressure input.
PUSHING AND PULLING TOYS
Toys like wagons or toy carts offer opportunities for pushing and pulling, promoting muscle development and providing deep pressure input to help calm, the body.
PLAYING WITH PLAY DOUGH
Playing with play dough is such a fun heavy work activity for toddlers and preschoolers. When playing with the play-dough, it provides a ton of really great proprioceptive input to all of the little muscles and joints in the hands.
LIFTING CUSHIONS
Ask children to lift and stack cushions or pillows, providing a simple yet effective heavy work task.
You can have your kids help create their own crash pad and then help clean it up when they are finished for some bonus heavy work activities.
TUG-OF-WAR
A friendly game of tug-of-war with a soft rope can be a fantastic way to build core strength.
This is a great after-dinner heavy work activity or game to keep your kids busy and to give them some deep pressure input to help calm their bodies before bed.
WHEELBARROW WALKS
Wheelbarrow walks are so fun! Hold the child’s legs while they walk on their hands – a playful way to engage the upper body.
The great thing about this one is that if you have older kids, it is a heavy work both both kids participating.
USING A ROLLING PIN
Rolling out dough with a rolling pin is not only a cooking activity but also a great heavy work activity. This can be done when baking or when playing with play dough..
EXERCISES WITH THERABAND
Using a therapy band for tug-of-war or resistance play encourages upper body strength. It provides deep pressure proprioceptive sensory input to the hand and arm muscles helping to improve regulation.
SQUEEZING STRESS BALLS
Provide stress balls or play dough for squeezing, enhancing hand strength, and fine motor skills.
These are great heavy work activities for the classroom or in the car when you’re on the go.
CARRYING A BACKPACK
Let children wear a lightweight backpack with a few items, mimicking a mini hiking experience. The backpack doesn’t have to be heavy for it to count as a heavy work activity.
WATER PLAY
Pouring and transferring water between containers is a fantastic heavy work activity. These water play games are the best heavy work activities for toddlers and preschoolers. My toddler loves water play.
Jumping on one leg
You do not need a trampoline to get the benefits of jumping. Jumping on one leg, or jumping in place, are also great heavy work activities to help improve regulation.
My toddler has recently loved jumping over pillows and we had this to our obstacle courses.
SENSORY BIN EXPLORATION
Digging through a sensory bin filled with beans or rice provides tactile stimulation and resistance. The heavier the texture (beans or kinetic sand) the more deep pressure input they will get to their hands.
SCOOTER BOARDS
Riding a scooter board can be an exciting way to work on balance and coordination. It also works on strengthening kid’s core providing them with proprioceptive sensory input to help improve their regulation.
For an added challenge and even more deep pressure input, have your child ride on their belly, using their hands to propel them forward.
ANIMAL WALKS
Encourage children to imitate animal walks like bear crawls or crab walks for a full-body workout. These heavy work activities provide deep pressure on all of the big muscles, helping to calm their bodies while strengthening body awareness.
USING A SIT AND SPIN
The spinning motion on a sit and spin engages the vestibular system and promotes balance. Pulling to spin provides deep pressure sensory input.
CARRYING WATER BUCKETS
Transferring water from one bucket to another encourages bilateral coordination. This is so much fun to do outside in the summer on a hot day.
PLAYING WITH THeraputy
Squishing and molding therapy putty is an excellent hand-strengthening exercise. The different colors of the theraputy represent different resistance.
You’ll want to experiment and find the resistance where your child can manipulate the putty and form it, but is challenged.
The more challenging it is, the more deep pressure proprioceptive sensory input they receive in the muscles of their hands crating a calming sensation.
BALANCING ON A Balance Board
Balance boards challenge stability and are a fun way to develop core strength. When playing with the balance board, your child will get lots of deep pressure sensory input to their core.
WALKING ON STEPPING STONES
Walking barefoot on different surfaces like grass, sand, or carpet stimulates the senses and provides deep pressure input to your child’s feet.
You can experiment with different textures in your house or outdoors. I love these stepping stones that I’ve linked above because they give so much sensory input. I always add these to my toddler’s obstacle courses at home.
Gardening Activities
Digging, planting, and watering plants in a garden offer a blend of heavy work and sensory experiences. It is so calming to all of our nervous system to be outdoors, connect with nature, and get some fresh air.
CRAWLING THROUGH Tunnels
Crawling through tunnels engages the entire body and promotes spatial awareness. This heavy work activity is so great because it provides so much proprioceptive sensory input and improves body awareness.
Lifting and playing with weighted Bean Bags
Lifting, tossing, or carrying bean bags of various sizes and weights are excellent strength-building tasks and heavy work activities for kids.
Core Exercises
Core strengthening activities provide so much deep pressure proprioceptive input to help calm the body and regulate the nervous system.
OBSTACLE COURSE
Designing simple obstacle courses with crawling, jumping, and climbing elements challenges multiple motor skills. Obstacle courses are by far my favorite heavy work activities.
Well, there you have it. The best 35 heavy work activities to regulate toddlers and help calm their bodies. These activities are great for your toddler to participate in a few times throughout their day.
Providing our little ones with multiple opportunities to participate in structured sensory activities throughout their day can have a powerful impact on their developmental skills and emotional regulation.
This post was all about the top 10 heavy work activities to regulate toddlers and help calm their bodies. What are your favorite Heavy Work Activities? Leave your suggestions in the comments below.