Heavy Work for Little Bodies: Why Kids Need Push, Pull, and Carry Activities
If your child loves to push, pull, climb, or carry things, they’re seeking what therapists call “heavy work.” This type of movement builds strength, body awareness, and calm focus. The best part? Heavy work activities are easy to add into everyday routines.
What Is Heavy Work?
Heavy work means using muscles and joints in a big way — pushing, pulling, climbing, carrying, lifting, squeezing. These activities activate the proprioceptive system (the body’s sense of where it is in space).
When children do heavy work, it:
Helps them feel grounded and secure in their bodies.
Regulates energy levels (can calm an active child or wake up a sluggish one).
Prepares the brain for focus and learning.
👉 Think of it as “resetting the body’s engine.”
Why It Matters
Heavy work supports:
Self-regulation – calming after excitement, or gearing up when tired.
Attention – better focus after pushing, pulling, or carrying.
Strength and coordination – building muscles in safe, natural ways.
Confidence – mastering physical challenges.
For many children, heavy work is the quickest way to move from scattered to centered.
Everyday Heavy Work Ideas
You don’t need fancy equipment. Here are easy activities to try at home:
Push & Pull
Push a laundry basket full of toys across the floor.
Pull a wagon with books or stuffed animals.
Push against a wall (wall “push-ups”).
Carry
Carry grocery bags (with safe weight).
Wear a small backpack with a few books.
Carry cushions or blankets from one room to another.
Climb & Crawl
Crawl through tunnels or under chairs.
Climb playground equipment.
Crawl up a mattress or couch cushion “mountain.”
Squeeze & Press
Roll your child tightly in a blanket (“burrito wrap”).
Give big bear hugs.
Play tug-of-war with a rope or towel.
Make It Part of the Day
Heavy work fits naturally into routines:
Morning: have your child carry their own backpack or push the door open.
Afternoon: give them a “delivery job” to bring items between rooms.
Evening: let them help move laundry baskets or tuck in blankets.
Tip: Use playful language — “Can you be my strong helper?” — so it feels like a game, not a chore.
What to Watch For
Every child is different. Some may seek heavy work all day, while others need short bursts. Signs it’s helping:
Calmer mood after the activity.
More attention for the next task.
Asking to repeat the activity.
If your child avoids heavy work or seems distressed by it, don’t force it — try gentler options (like blanket rolls or hugs).
The Big Picture
Heavy work isn’t just exercise. It’s one of the most powerful ways to help children feel calm, focused, and in control of their bodies. By building it into daily life, you give your child a tool they can use anytime they need to reset.
If you’d like support finding the right sensory strategies for your child, I’d be happy to talk with you.