Top 15 'Crash-and-Carry' Heavy Work Activities to teach for toddlers with big energy to burn - Goh Ling Yong
Does your toddler operate on two speeds: asleep and cyclone? Do you find yourself muttering, “If only I could bottle that energy,” as they gleefully scale the sofa for the tenth time before 9 AM? You’re not alone. Toddlers are bundles of pure, unadulterated energy, and their little bodies are constantly seeking input to understand where they are in space and how to control their movements.
When that energy becomes overwhelming, chaotic, or leads to constant crashing and bumping, it’s often a sign that they need a specific kind of sensory input. Enter "heavy work." It sounds intense, but it’s a simple, powerful concept from occupational therapy. Heavy work refers to any activity that involves pushing, pulling, or carrying heavy objects, creating resistance that activates the muscles and joints. This activation sends signals to the brain, providing what’s known as proprioceptive input. This input is incredibly organizing and calming for the nervous system. It’s a concept we explore frequently on Goh Ling Yong's blog because it is a foundational tool for helping children regulate.
Think of it as a reset button for a fizzy, over-stimulated little person. Instead of trying to contain the cyclone, you’re giving it a productive and calming job to do. These "crash-and-carry" activities channel that boundless energy into purposeful movement, helping your toddler feel more grounded, focused, and in control of their body. The best part? You don’t need any fancy equipment. The most effective tools are likely already scattered around your home.
Here are 15 fantastic heavy work activities to teach your high-energy toddler.
1. The Mighty Laundry Basket Push
This is a classic for a reason. A simple laundry basket is one of the most versatile heavy work tools you can own. It’s a contained object that your toddler can push with their whole body, engaging their core, leg, and arm muscles simultaneously. The friction of the basket against the floor provides consistent, organizing resistance.
Start with an empty basket and let them get the feel of it. As they get stronger, gradually add weight. A few towels, a pile of stuffed animals, or even a few sturdy books can transform it into a real workout. Turn it into a game! "Can you help me push the dirty clothes to the laundry room?" or "Let's give your teddy bears a ride across the living room!" This gives their movement a clear purpose and makes a household chore feel like play.
2. Grocery Store Helper
Don't underestimate your toddler's desire to contribute. The next time you come home from the market, let them be your little assistant. While you handle the eggs and glass jars, task them with carrying the "heavy" but unbreakable items from the front door to the kitchen.
A bag of potatoes, a bunch of bananas, a small watermelon, or a jug of milk (with the cap on tight!) are perfect. The act of lifting, carrying with two hands, and carefully placing the item down is a complex sequence of heavy work. It not only provides that crucial sensory input but also builds their confidence and sense of responsibility. Just be prepared for the trip to take a little longer and celebrate their huge effort!
3. Unleash the Animal Kingdom
Animal walks are a playful and imaginative way to get a full-body workout. They force kids to bear weight on their hands and feet in ways they normally wouldn't, which is fantastic for proprioceptive input. It builds shoulder stability, core strength, and body awareness.
Get down on the floor with them and try these out:
- Bear Crawls: Walk on all fours with hips high in the air.
- Crab Walks: Sit on the floor, place hands behind you, lift your bottom, and scuttle around.
- Frog Jumps: Squat down low and leap forward, landing back in a squat.
- Inchworm: From a standing position, bend over, walk your hands out to a plank, then walk your feet in to meet your hands.
Make it a game by creating a "jungle" in your living room they have to navigate, complete with pillow mountains and blanket caves.
4. Digging, Dumping, and Gardening
The great outdoors is a natural heavy work gym. The simple act of digging in dirt, sand, or mud provides incredible resistance for little arms. A small, sturdy shovel and a patch of dirt are all you need. Pushing the shovel in, lifting a scoop of heavy soil, and dumping it into a pile or a toy wheelbarrow is a powerful sequence.
Carrying a small, child-sized watering can is another fantastic activity. Fill it only halfway at first, as water is surprisingly heavy. The challenge of carrying it without spilling requires focus and engages all their stabilizer muscles. Pushing a lightweight toy wheelbarrow filled with leaves or dirt is the toddler equivalent of pushing a weighted sled at the gym.
5. The Great Pillow Fort Construction
Building a fort is not just about creating a cozy hideout; it’s a major construction project for a toddler. Gathering the materials is the heavy work. Have them help you drag sofa cushions off the couch, carry pillows from the bedroom, and pull blankets off the bed.
Lifting, pushing, and stacking these large, awkward objects requires a huge amount of effort and full-body engagement. They have to use their core to stabilize and their limbs to maneuver the cushions into place. This activity is a double win: they get the organizing sensory input during the building process, and then they have a calming, quiet space to retreat to afterward.
6. Play-Doh Power-Squeeze
Heavy work isn't just for the big muscles; the small muscles in the hands and fingers need it, too! This is especially important for developing the strength needed for fine motor skills like writing and using scissors later on. Homemade or store-bought play-doh is a perfect tool.
Encourage your child to knead, squish, roll, and flatten a large ball of dough. The resistance it provides is excellent for the hands. Give them a small rolling pin to push down with. Challenge them to "make pancakes" by pressing down with the palm of their whole hand. These simple, repetitive motions are both calming and strengthening.
7. Supervised Tug-of-War
A controlled game of tug-of-war is a fantastic way to provide resistance and deep pressure through the arms, shoulders, and core. You don’t need a special rope; a twisted-up towel, a soft scarf, or a sturdy blanket works perfectly.
Get on your knees to be at their level and let them do most of the work. The goal isn't to win, but to provide steady, sustained resistance. Encourage them to plant their feet and use their leg muscles. You can make fun growling or grunting sounds to add to the game. Keep it short and sweet, and always end with a celebratory hug when the "game" is over.
8. Pushing the Walls
This one requires zero equipment and can be done anywhere, anytime you see your toddler getting dysregulated. It’s a quick and effective reset. Simply stand facing a wall, a foot or two away, place your hands flat on the wall, and PUSH as if you're trying to move the house.
Model it for them first. Say, "Let's see how strong we are! Let's try to push the wall over! Ready, set, PUSH!" Hold the push for 5-10 seconds, then relax. Repeat this 3-5 times. This intense muscle activation provides a powerful burst of proprioceptive input that can be incredibly grounding and organizing for a scattered brain.
9. Carrying a "Heavy" Backpack
Give your toddler's "adventures" a purpose by having them wear a small backpack. Don't overload it, but adding a single board book, a small water bottle, or a favorite stuffed animal provides gentle, consistent weight and pressure on their shoulders and back.
This is a great strategy to use on walks, a trip to the park, or even just for a walk around the house. The light pressure can be very calming, similar to a weighted vest but much more accessible. It gives their body constant feedback about where it is, which can help reduce aimless running and crashing.
10. Making the Bed
This daily chore is packed with heavy work opportunities. Pulling up a fitted sheet and stretching it over the corners of a mattress takes a lot of effort for a little person. The real work, however, is in the blankets.
Have them help you pull the duvet or comforter up from the foot of the bed to the top. It's a large, heavy object that requires them to use their whole body in a coordinated pulling motion. They can also help by putting the pillows on the bed, which involves lifting and carrying. It’s another activity that blends practical life skills with essential sensory input. As a parenting expert, much like Goh Ling Yong, I always champion integrating these learning moments into daily routines.
11. The "Clean Up" Box Push
Is the playroom floor a minefield of toys? Turn clean-up time into a heavy work game. Grab a large, empty cardboard box or a plastic storage bin. Instead of having your toddler pick up each toy individually, have them use the box like a bulldozer.
Their job is to push the box around the room, "scooping up" all the toys into a pile. This provides fantastic resistance and gives them a fun, singular focus. It turns a daunting task into a powerful physical activity. Once the toys are in a pile, they can then practice lifting and putting them into the box.
12. Toddler-Sized Furniture Rearranging
While you probably don't want your toddler pushing the real sofa around, they can absolutely help rearrange their own space. Pushing a small, lightweight chair, a little table, or their own toy box from one side of the room to the other is hard work.
This gives them a sense of control and ownership over their environment while also engaging major muscle groups. Frame it as an important job: "I need your strong muscles! Can you help me push your chair over to the window so we can read a book?"
13. Washing the Car (or Tricycle)
Washing activities involve a lot of scrubbing, wiping, and pushing motions that are great for heavy work. Give your toddler a large sponge and a small bucket of water (or just a spray bottle) and set them to work on the tires of the car, their own tricycle, or a large outdoor toy.
The repetitive motion of pressing and wiping the sponge provides great feedback to the arm and shoulder joints. Carrying the small bucket of water also adds a lifting and carrying component. It’s a messy, fun activity that’s perfect for a warm day.
14. Playground Power
The playground is a heavy work paradise. Nearly every piece of equipment offers opportunities for pushing, pulling, and weight-bearing.
- Climbing: Pulling their body weight up a ladder or a rock wall is incredible heavy work.
- Swinging: Pumping their legs to propel themselves is a great core and leg workout.
- Monkey Bars: Even just hanging for a few seconds (with your support) provides powerful input through the arms and shoulders.
- Pushing a Merry-Go-Round: This is a huge full-body push that requires coordination and strength.
Instead of just letting them run wild, guide them toward these more resistive activities when you see them needing to burn off that intense energy.
15. Safe Roughhousing and Wrestling
Sometimes, the best heavy work is contact with a trusted grown-up. Safe, consensual roughhousing can be one of the most connecting and regulating activities you do with your child. The deep pressure from wrestling, rolling around, and big bear hugs is pure, calming proprioceptive input.
Set clear rules like "no hitting" and have a "stop" word. Games like trying to gently push you over while you sit on the floor, or you "trapping" them in a loving bear hug they have to wiggle out of, are perfect. This kind of play helps them learn their own strength and boundaries in a safe, loving context.
Channeling the Cyclone
Integrating heavy work into your toddler's day doesn't have to be another thing on your to-do list. It’s about shifting your perspective and seeing the opportunities for purposeful movement that already exist in your daily routines—from chores to playtime.
By offering your high-energy child these "crash-and-carry" activities, you are giving them exactly what their developing nervous system craves. You are teaching them how to use their body in a powerful way and providing them with the tools they need to calm themselves down when the world feels too big and their energy feels too fizzy. You are turning potential chaos into confident, productive, and focused action.
What are your family's favorite heavy work activities? Share your best ideas in the comments below—let's help each other channel those toddler cyclones
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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