Heavy Work at Home!

As occupational therapists, one of the most common questions we hear from families is, "What can we do at home?" Parents are often looking for practical strategies that fit into their busy schedules and support their child's growth outside of therapy sessions. While every child has unique strengths and needs, one simple and effective strategy that can benefit many children is incorporating heavy work activities into everyday routines.

What is heavy work?

Heavy work refers to activities that engage the muscles and joints through pushing, pulling, lifting, carrying, climbing, or other forms of resistance. These activities provide proprioceptive input, which helps the brain better understand where the body is in space and can have a calming and organizing effect on the nervous system. Many children find heavy work especially helpful when preparing for challenging tasks, transitioning between activities, managing big emotions, or simply getting their bodies ready to focus and learn.

The best part is that heavy work does not require expensive equipment or a complicated plan. Many opportunities already exist within your family's daily routine. Activities such as making the bed, helping carry groceries, pushing in chairs, collecting laundry, sweeping the floor, wiping down tables, riding a bike, or drinking a thick smoothie through a straw can all provide valuable sensory input. These tasks not only support regulation and attention but also help children build independence, confidence, and a sense of contribution within the family.

Why incorporate heavy work?

By intentionally incorporating a few heavy work activities throughout the day, families can create simple opportunities to support their child's sensory needs while accomplishing everyday tasks together. Small moments can have a big impact, and often the most effective strategies are the ones that fit naturally into daily life.

Here are some additional heavy work activities at home that provide proprioceptive input and can support regulation, body awareness, and attention:

• Make the bed

• Push in chairs after meals

• Wipe down tables and countertops

• Sweep floors

• Collect laundry and push/pull a laundry basket

• Carry groceries into the house

• Help put away canned goods or heavier pantry items

• Water plants using a watering can

• Take out the recycling

• Push a vacuum cleaner

• Help wash windows

• Carry books to and from shelves

• Move cushions or pillows for a fort-building activity

• Animal walks (bear walk, crab walk, wheelbarrow walk)

• Obstacle courses involving crawling, climbing, and pushing

• Bike rides

• Scooter riding

• Playground climbing activities

• Drinking a thick smoothie through a straw

• Chewy snacks (bagels, dried fruit, pretzels, jerky if age-appropriate)

• Play-Doh, putty, or slime activities that involve squeezing and pulling

• Helping wash the car with a sponge and bucket

Heavy work activities are often most effective when incorporated naturally throughout the day, especially before tasks that require focus, transitions, or emotional regulation.

At Creating Connections OT, we’re here to help your child thrive—emotionally, physically, and socially. If this post resonated with you and you're wondering what the next step looks like, our New Client Page has everything you need. From what to expect in your first session to how we support your child’s unique goals, it’s all just a click away.