Understanding Heavy Work: A Guide to Proprioceptive Activities for Children

Does your child love to jump on the sofa, hang from a tree branch, or wrestle on the floor? Yep, mine too! These activities might look like wild play, but they actually serve a powerful purpose. Your child could be seeking proprioceptive input, a form of sensory feedback that helps them feel calm, grounded, and emotionally regulated. Movement and pressure aren’t just fun; they actively help regulate emotions by calming the nervous system, supporting focus, and reducing stress.

What Is Heavy Work?

Heavy work refers to activities that typically involve pushing, pulling or lifting. These activities provide proprioceptive input, which helps children feel calmer, grounded and more focused. Heavy work is an instinctive behaviour that our children just know to do.

Hanging from a tree is an example of heavy work for a child

What Is Proprioception?

Proprioception is often called the ‘hidden sense’ because it works behind the scenes to tell us where our body is in space. It helps children develop:

• Body awareness: Knowing where their arms, legs, and torso are without looking.

• Coordination: Moving smoothly and efficiently.

• Emotional regulation: Staying calm and balanced when emotions run high.

  
  

Proprioception acts as a bridge between physical activity and emotional well-being.

How Heavy Work Affects Emotional Regulation

The proprioceptive system connects directly to areas of the brain that control mood and attention. This type of sensory input helps children:

• Manage sensory overload.

• Reduce emotional overwhelm.

• Improve self-regulation skills.

  
  

When children engage in proprioceptive or ‘heavy work’ activities, their nervous system receives input that supports sensory regulation and emotional balance.

Everyday Heavy Work Ideas

Here are some fun and engaging heavy work activities you can try:

• Crawling through tunnels or obstacle courses.

• Wheelbarrow walks or animal walks.

• Hand or wall push-ups.

• Pushing or pulling a laundry basket full of toys.

• Jumping on a trampoline.

• Carrying shopping bags or groceries.

• Using tongs, ripping paper, or playing with playdough.

• Participating in sports like swimming, tug-of-war, or rock climbing.

• Enjoying deep pressure hugs or using weighted blankets.

• Eating crunchy or chewy foods for jaw proprioception. This is likely why your child chews on their clothes or hair!

  
  

These activities aren’t just play; they’re therapeutic exercises for the nervous system.

Why Heavy Work Helps Calm the Nervous System

Heavy work activities provide input that literally resets the nervous system. The release of serotonin and dopamine during these activities helps children transition from overstimulation to calmness.

Think of it like this: heavy work is a reset button for your child’s body and emotions. A few minutes of pushing, pulling, or jumping can help a child feel more grounded, focused, and ready to tackle the day.

How to Incorporate Proprioceptive Activities at Home

You don’t need a gym or fancy equipment. Small, everyday moments can provide the proprioceptive input children crave:

• Let them carry groceries or help with chores.

• Encourage climbing or swinging at the park.

• Set up mini obstacle courses indoors.

• Add short bursts of ‘rough play’ during free time.

  
  

Consistency is key. Daily proprioceptive input helps children maintain emotional balance and better manage stress.

The Benefits of Heavy Work for Children

Heavy work activities offer numerous benefits for children. They not only help with emotional regulation but also enhance physical development. Engaging in these activities can improve muscle strength, coordination, and overall body awareness.

Building Confidence Through Movement

When children participate in heavy work, they often feel a sense of accomplishment. Completing tasks like pushing a heavy object or climbing can boost their confidence. This newfound confidence can translate into other areas of their lives, encouraging them to try new things.

Fostering Social Skills

Many heavy work activities can be done in groups, promoting social interaction. Whether it’s playing tug-of-war or participating in team sports, children learn to work together, communicate, and develop friendships. These social skills are vital for their overall development.

Enhancing Focus and Attention

Heavy work can also improve focus and attention in children. The calming effects of proprioceptive input help them concentrate better in school and during other activities. This can lead to improved academic performance and a more positive learning experience.

Conclusion

Next time your child wants to jump, climb, or push, know that their body is doing exactly what it needs to find calm, connection, and emotional regulation. These behaviours are completely normal and beneficial. They can be a natural, enjoyable way for children to manage stress.

Hi, I’m Emma, Early Childhood Expert and founder of Everyday. My goal is simple: help parents understand their children better so every stage feels a little brighter. Because at the end of the day, it’s not about the extraordinary; it’s about the everyday.

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