After-school activities: how to choose and how to tell when it's too much

Movement and sleep first

According to the World Health Organization's 2020 guidelines, children and adolescents should get an average of 60 minutes a day of moderate-to-vigorous physical activity, plus muscle- and bone-strengthening activities several times a week. WHO also recommends limiting sedentary time, especially in front of screens.

The second pillar is sleep: children aged 6–12 need 9–12 hours, teenagers 8–10. So a good activity plan starts by asking whether there's room for movement and sleep — and only then what else to sign up for.

How to choose

Activities are most valuable when the child really wants to do them. A few questions help:

• Is it the child's idea or ours? Let them have a say.
• Does it offer something different from school — movement, creativity, contact with others?
• How much time does it really take, including travel and preparation?
• Can you start with a trial session or a short period?
• Is there a free alternative at school or a cultural centre — a club, school sports, scouting?

How much is too much

No single number fits everyone. The warning sign is the child's state rather than the number of activities a week.

• No free afternoons for play, boredom or seeing friends.
• Trouble falling asleep, irritability, frequent headaches or stomach aches.
• Homework done late in the evening.
• Reluctance to go to activities they used to enjoy.
• Constant rushing and eating 'on the go'.

A sample balanced week

For a pupil in grades 4–6 this works well: two physical activities a week (e.g. football, swimming), one interest-based activity (music, art, robotics), two free afternoons and one weekend day without plans. Older children can do more, but remember exams and study time.

When to quit

Dropping an activity isn't failure. If after several weeks your child still doesn't want to go, talk about why — it may be the group, the instructor or the time. A good compromise is an agreement: 'we finish the term, then decide'. It teaches persistence without forcing the child into something that harms them.