10 Simple "Heavy Work" Activities to Regulate Your Child at Home

If you are raising a "sensory seeker," you know exactly what I mean when I say your living room sometimes feels like a professional wrestling ring. The constant crashing into couches, tackling siblings, and bouncing off the walls isn't bad behavior—it is a dysregulated nervous system desperately seeking input.

Instead of telling them to "sit still," occupational therapists recommend channeling that energy into heavy work activities for sensory processing disorder. Heavy work is the ultimate regulating tool. It provides proprioceptive input to the muscles and joints, which literally releases calming neurotransmitters like serotonin in the brain.

Here are 10 simple, OT-approved heavy work activities you can do at home today without any expensive equipment.

Functional Chores (Heavy Work in Disguise)

The best way to provide proprioceptive input at home is to weave it naturally into your daily routine as a "sensory diet."

• 1. The Laundry Basket Push: Load up a plastic laundry basket with heavy books or toys and have your child push it across a carpeted floor.
• 2. Window Washing: Give them a spray bottle with water. Squeezing the trigger and wiping vigorously builds excellent hand and arm resistance.
• 3. The Groceries Helper: Let them carry the heaviest (safe) bags into the house, like a gallon of milk or a bag of potatoes.

Play-Based Heavy Work

When kids need to burn off energy safely, these play-based autism heavy workactivities are perfect.

• 4. Animal Walks: Have a race doing bear crawls, crab walks, or frog jumps. (My kids love seeing who can do the loudest bear roar!)
• 5. The Crash Pad: Pile up couch cushions, bean bags, and heavy blankets and let them jump into the pile.
• 6. Wall Push-Ups: Have them put their hands flat against the wall and do 10 slow push-ups.
• 7. Tug-of-War: Use a soft towel and play a gentle game of tug-of-war. The pulling provides massive organizing input to the shoulders.