Heavy work activities are a wonderful way to promote gross motor skills, sensory integration, and body awareness in our little ones.
These activities involve tasks that provide deep pressure and resistance to the muscles and joints, offering a sense of grounding and stability.
Now, we’ll explore Incredible Heavy Work Activities for Preschoolers that also have a host of developmental benefits.
From obstacle courses that encourage crawling and balancing to wheelbarrow walks that enhance teamwork and coordination, these activities are designed to keep our little dynamos active and engaged.
Let’s give them the gift of play that not only entertains but also helps them flourish into confident and capable little individuals!
Tug of War:
Tug of War is a classic heavy work activity that not only promotes strength but also encourages teamwork and social interaction. All you need is a soft rope or a long towel. Divide the preschoolers into two teams and have them stand on either side of the rope. Encourage them to use their muscles and pull with all their might, trying to bring the opposing team across a designated line. This activity not only provides deep pressure on their muscles but also fosters communication, cooperation, and friendly competition.
Animal Crawls:
Animal crawls are a fun and engaging way to incorporate heavy work into your preschooler’s routine. Encourage them to imitate different animal movements such as bear crawls, crab walks, or frog jumps. These activities require significant muscle engagement and provide proprioceptive input. As they mimic the movements of animals, they strengthen their core muscles, develop coordination, and enhance body awareness. Make it even more exciting by setting up an animal-themed obstacle course for them to navigate through.
Related: 20 Fun Sensory Activities for 10 Month Old
Sensory Bin Digging:
Create a sensory bin filled with materials such as rice, beans, sand, or dried pasta. Hide small toys or objects within the bin and let your preschooler dig and search for them. The act of digging their hands or using tools like shovels or spoons provides deep pressure and resistance to their muscles and joints. This activity engages their senses, improves fine motor skills, and enhances tactile perception. Encourage them to use both hands, alternating between digging, scooping, and pouring to give their muscles a comprehensive workout.
Related: 20 Exciting and Easy Bubble Painting for Preschoolers
Balloon Volleyball:
Blow up a balloon and use it for a game of balloon volleyball. Preschoolers can either play individually or in teams, trying to keep the balloon from touching the ground by hitting it with their hands or any other body part except their feet. This activity not only requires hand-eye coordination but also engages their upper body muscles as they reach, stretch, and strike the balloon. The lightness of the balloon provides just the right amount of resistance, making it an excellent heavy work activity for preschoolers.
Pillow Fort Building:
Encourage your preschooler to build a pillow fort using large cushions, pillows, and blankets. This activity combines heavy work with creativity and imaginative play. Lifting, pushing, and arranging pillows and cushions help develop their upper body strength and coordination. They can crawl through tunnels, climb over cushions, and engage in pretend play, all while exerting their muscles. Pillow fort building offers a sense of accomplishment and allows them to create their own cozy and secure space, providing a comforting sensory experience.
Wheelbarrow Walks:
Pair up the preschoolers and have them take turns being the wheelbarrow or the helper. The child acting as the wheelbarrow will position their hands on the ground while the helper holds their legs. Together, they will walk forward, mimicking the movement of a wheelbarrow. This activity provides deep pressure to the upper body and promotes core strength, balance, and coordination. It’s a delightful way for preschoolers to work together and build trust while engaging in a fun heavy work activity.
Sensory Bin Scooping and Pouring:
Set up a sensory bin filled with a variety of materials such as water, sand, or rice. Provide containers, measuring cups, and spoons for scooping and pouring. Preschoolers can practice transferring the materials from one container to another, incorporating heavy work through the resistance they encounter. This activity helps refine their fine motor skills, hand-eye coordination, and concentration while providing a soothing sensory experience.
Wall Push-Ups:
Find a sturdy wall and have your preschooler place their hands flat against it at shoulder height. Instruct them to push against the wall, using their arm muscles to complete a modified push-up motion. Wall push-ups provide an excellent upper body workout, promoting muscle strength, stability, and control. They also improve posture and body awareness. Encourage your preschooler to perform a few repetitions and gradually increase the number over time.
Sensory Bin Burying and Digging:
Create a sensory bin filled with kinetic sand, shredded paper, or dried beans. Hide small objects or toys within the material and have your preschooler bury their hands or small tools like spoons to dig and discover the hidden treasures. This activity engages the hands, wrists, and arms, providing deep pressure and resistance. It stimulates tactile perception, fine motor skills, and concentration while offering an exciting sensory experience.
Jumping Jacks:
Jumping jacks are a classic exercise that serves as a fantastic heavy work activity for preschoolers. Guide them to stand with their feet together and arms at their sides. Instruct them to jump, spreading their legs apart while simultaneously raising their arms overhead. Then, they jump again, returning to the starting position. Repeat this motion in a rhythmic pattern. Jumping jacks work the entire body, providing a full-body workout and improving cardiovascular endurance, coordination, and muscle strength.
Chair Push-Ups:
Place a sturdy chair against a wall and have your preschooler stand facing it. Instruct them to place their hands on the seat of the chair and step back, forming a straight line with their body. Encourage them to bend their elbows and lower their chest towards the seat, then push back up to the starting position. Chair push-ups provide an excellent upper body workout, strengthening the arms, shoulders, and core muscles. It promotes stability, and body control, and develops strength in the upper body.
Hula Hooping:
Grab a hula hoop and let your preschooler give it a whirl! Hula hooping is a fun and effective heavy work activity that engages the core muscles, improves balance, and enhances coordination. Encourage your child to spin the hoop around their waist or try different tricks like spinning it on their arms or legs. Not only does hula hooping provide resistance to the muscles, but it also promotes rhythm, body awareness, and spatial orientation.
Yoga Poses:
Introduce your preschooler to a few simple yoga poses that provide heavy work. Poses like the downward dog, plank, or tree pose require the use of multiple muscle groups and provide deep pressure to the body. These poses improve strength, flexibility, and balance. You can make it even more enjoyable by using animal-themed yoga poses and incorporating storytelling into the practice.
Log Rolls:
Find a soft mat or an open grassy area and have your preschooler lie down on their side with arms extended. Instruct them to roll their body like a log, transitioning from one side to the other. Log rolls engage the core muscles, promote spinal mobility, and improve coordination. This activity provides deep proprioceptive input and is a great way to incorporate heavy work into your child’s play routine.
Wall Squats:
Stand with your preschooler facing a wall and have them lean back against it, with their feet hip-width apart and knees slightly bent. Instruct them to slide down the wall, keeping their back against it, until their knees are bent at a 90-degree angle. Hold the position for a few seconds, then have them push back up to the starting position. Wall squats target the leg muscles, particularly the quadriceps, hamstrings, and glutes. They promote lower body strength, stability, and endurance.
Jumping Rope:
Jumping rope is a fantastic heavy work activity that can be enjoyed both indoors and outdoors. Provide your preschooler with a child-sized jump rope and encourage them to jump over it as it swings under their feet. Jumping rope enhances cardiovascular fitness, coordination, and leg strength. It also provides deep pressure to the muscles and joints, promoting a sense of grounding and proprioceptive input.
Body Tracing:
Lay a large roll of paper or use masking tape to create a human body outline on the floor. Have your preschooler lie down inside the outline and trace their body using crayons or markers. Afterward, ask them to fill in the traced body with various heavy work activities such as drawing circles, zigzags, or coloring in large areas. This activity engages their upper body muscles, improves fine motor skills, and encourages creativity.
Simon Says:
Play a game of “Simon Says” with heavy work movements. Give commands such as “Simon says to stomp your feet,” “Simon says to do five jumping jacks,” or “Simon says push against a wall.” By incorporating heavy work actions into the game, you provide an opportunity for preschoolers to engage their muscles, follow instructions, and have fun while promoting physical activity.
Crawling through Tunnels:
Set up tunnels using large cardboard boxes, play tunnels, or even blankets draped over furniture. Encourage your preschooler to crawl through the tunnels, engaging their upper body muscles and promoting core strength and coordination. Crawling through tunnels provides deep pressure to the joints, improving proprioceptive awareness, and spatial orientation. It’s a thrilling heavy work activity that adds an element of adventure to their playtime.
Toss and Catch:
Engage your preschooler in a toss and catch game using soft balls or beanbags. Stand a short distance apart and take turns tossing the ball to each other. Encourage them to use both hands to catch the ball, engaging their arm muscles. This activity improves hand-eye coordination, bilateral coordination, and upper body strength. Start with larger and slower-moving objects, gradually progressing to smaller and faster ones to provide an increasing challenge.
