What are the best sports or activities for a highly sensitive child (HSC)?
This is one of the most common questions that I get asked by parents raising HSCs. It is also one of the hardest questions to answer because there is not one right answer.
Each highly sensitive child is unique
While all HSCs are sensitive to their emotional and physical environment, they will react differently depending on their genetic makeup and other variables. Some are introverts. Some are extroverts. One child may have a lot of sensory sensitivities or be very strong willed, while others are more emotionally sensitive. These variations can lead to very different interests among highly sensitive children
In an effort to provide a comprehensive list that could appeal to different types of HSCs, I reached out to my readers and FB community, plus other highly sensitive communities to see what sports and activities their HSCs enjoyed the most. Here is an extensive list of sports and activities that highly sensitive children are enjoying in all different parts of the world!
Recommended Sports and Activities from Parents Raising HSCs
Whether you are beginning to try out activities with your child or are just looking for some new inspiration, this list will give you a ton of ideas. There are three lists divided into the categories of group sports, individual sports, and non-sport activities & hobbies. Use this list as a starting point for inspiration and conversation with your own child about pursuing their interests.
Team sports:
Team sports can be tricky for some highly sensitive children, but other HSCs thrive on them. Here are a few that parents of a highly sensitive child have recommended.
Baseball. My son loves being on the field. He says it’s calming and he doesn’t think or worry about anything. When he gets a home 
run he feels validated in all his hard work. He’s been playing for 7 years (going into our 10th ball season) – Jennifer Marzec
T-ball has worked well for us. It is much less aggressive than other team sports.
He loves soccer! He loves teamwork and loves when everyone cheers when he makes a goal. – Sarah Hood
Swim, individual and team competition – Jenni
Team Gymnastics
Hockey and swimming work well for our child
Individual sports and physical activities
It is important for children to be physically active, but that doesn’t have to mean group sports or competition. Here are some wonderful physical activities that focus on the individual.
Karate! My son hates the competition and pressure in team sports but enjoys the camaraderie, goals and traditions of martial arts. – Lynne
Swim Lessons – Brittany 
Yoga has been amazing for our daughter!
Dance – at this stage, it’s not competitive and there is a structure which lets her know what to expect. She can interact with others in her class but in a limited way, just the right amount for us. – Katharine
My daughter’s absolute favorite activity is horse back riding lessons because she has a true love and passion for horses! She also beams with pride when she is caring for a horse…she can groom the horse, pick up the hooves and clean the bottom of their feet, and help saddle the horse. It has built so much confidence in her and I truly believe she is also so drawn to riding because she only has to depend on herself. Riding has taught her patience and self discipline. It has been the absolute perfect activity for her. She started lessons at age 3 and is now almost 7! I am so happy for her that she has the ability to follow her passion. – Natalie Ernst
Junior Bowling League
Parkour! – John
Dance, she lives for it!! It gives her energy, she’s talented in it, her perfectionism can be applied – Hanneke Legerstee
Ice skating – Stephanie
Dancing and singing – Melissa
Karate: My son started with using noise canceling headphones, but once he gained confidence and more of a sense of self acceptance he stopped using them. He is becoming a more confident boy with an understanding of the importance of protecting one’s heart and mind, and physical self. Also, baseball has been a positive experience for him. – Anna Bassett
Karate – Adessa
Non-competetive swimming
Gymnastics – its not competitive (yet, dont know how she will do or if she will choose to compete). She has extremely supportive coaches, it allows her to wiggle – Robyn Highfill
Golf and singles tennis have worked well for our son. – Mike
Aerial arts – she feels confident, strong and independent!
Cross fit for kids has been wonderful for my sensitive child.
Taekwondo has helped my now 10yr old girl, she has done it for a few years now after attempting several other thing unsuccessfully
Bike Riding and Hiking – Megan
Trampolining
Gymnastics and swimming– My daughter wouldn’t leave my side at the playground until she was 3, and at birthday parties she always clung to me. We enrolled her in a casual preschool gymnastics class when she was 3, which she did for a year and a half. It took a really long time and lots of patience to let her do things at her pace, but there was no competitive pressure. In that year and a half her confidence really grew, and now aged 5 I see a huge difference in her confidence. We also enrolled her in swim lessons age 4 1/4. It’s a small class of only 3 or 4 kids and she has a wonderful, patient teacher who knows that all kids need to feel trust in her before they will step out of their comfort zone. – Claire
Rock climbing
Street Dance – releases stress, burns excess energy, he gets lost in the music and forgets to worry! He comes alive when he dances!! – Paula
Fishing is something our son really enjoys – Steve
Dance and Taekwondo – Naomi
My HSC is in swimming. It has helped his confidence tremendously. It took quite some time for him to be comfortable as he had to go into the pool area and parents aren’t allowed in, and it was his first experience with a “coach” and me sitting behind the scenes. He now walks in so proudly, greets
all of the staff and has a chat with each of them, and can’t wait to start! I think it’s a great fit for him as it’s non-contact, the group is very small- 3 kids-, and it’s not loud and fast paced. – Nikki V
Roller Skating
Swimming or gymnastics – individual sports work best for us – Anita
Bouldering – Our daughter is not athletic and is hesitant to step outside her comfort zone. Bouldering can be scary and forces her to overcome fears, to trust herself and also is a great workout that improves her coordination and muscle strength. – Sarah
Running – Depending on your child’s age and interests there are a lot of options -non-competetive running club, Girls on the Run, Healthy Kids Running Series, Cross Country – Maureen
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Non-sport Activities
If your child is not into sports, there are so many other activities and interest groups that may appeal to your child.
My daughter loves theater because she can be a completely different person who doesn’t have to hide behind her sensitivity. – Stacey Ventimiglia 
Art class and ceramics!
Piano and singing – Mel
Girl Guides – Janet
Student council
Our son is ONLY interested in academic activities, which are more available as he’s grown older (e.g., clubs at school), and thank goodness, because he loves them and give him confidence. He did Quiz Bowl in middle school. He loved it and traveled for competitions. And now Academic League and Model United Nations (arm of the UN). While sports are wonderful, they aren’t for everyone. – Jane S.
Geo caching club and Lego club
Theatre – Ania
Youth group at church – Sarah
Music lessons- piano
Drama has given my daughter a great boost and gymnastics. – Fiona Scalpello Hammett
Scouts (Cub scouts/Boy Scouts/Girl Scouts) Scouting has been wonderful for my sons. They are learning new skills, challenging themselves and building confidence with each belt loop/badge they receive. – Maureen
Mine loves theater. She is typically pretty introverted but when she‘s on stage she is totally different. – Bobbi Cantrell
Guitar, Pottery, & Cub Scouts – Jill Baker
Chess Club– no touching involved from other kids & quiet – Mandi
Tinkergarten, because it is outside, open ended, social at his own pace, and the leader is emotionally engaged. – Brittany
Our son has really taken to choir. – Maya
Piano lessons and volunteering at a nearby cat shelter – Alice Reeves
Cooking and baking classes have been the perfect fit!!
Some things to consider
Warm up time:
If your child expresses interest in an activity but doesn’t take to it right away, do not dismiss it or let them quit right away. It often takes HSCs several days or weeks of observing before they are ready to jump in. I remember my oldest son got so upset about swim lessons the first three times we went, but by the fourth time, something clicked and he started loving them. Now, it is impossible to get him out of the water. I am so glad we didn’t give up. Let your child go at their own pace and be wary of allowing them to quit something too early.
Coaches/Instructors:
Unfortunately, a coach or instructor can make or break your child’s interest in a sport/activity. If possible, try to get information on the coach(es)/instructor before enrolling your child in something. It is important to know the coaching/teaching style and figure out if it will work with your child’s needs.
Parenting Pressures:
Make sure that you evaluate your expectations for your child. Parents can easily put too much pressure on their highly sensitive children to perform. This can especially be a challenge for fathers with sons. Sometimes parents want their sons to follow in their athletic footsteps and there is a lot of societal pressure for boys to be athletic.
While participating in sports can provide wonderful experiences that helps boost self-esteem, they can also be very challenging for a sensitive child. Keep this in mind as you help your children pursue their interests. Make a conscious effort to help your HSC find activities that are enjoyable to them, even if their interests vary greatly from your own.
Beware of Overscheduling
After providing you with a huge list of activities, I would be remiss not mention that you need to be aware of over-scheduling your highly sensitive child. Keep in mind that your highly sensitive child needs more downtime than most children and requires sufficient time to unwind after a busy, demanding day at school.
Take a good look at your child’s schedule. How many activities or practices are they attending each week? Make sure that there is a good balance between scheduled activities and free time. All children need time to have free time with unscheduled play and relaxation, but it is crucial for a highly sensitive child’s mental and emotional health. Keep this in mind as you explore sports and activities for your highly sensitive child.
Does your child have a favorite sport or hobby that was not mentioned? Please add it to the comments below, so that other parents and kids can benefit. Thanks for sharing!
Other resources on my blog that may be helpful to you:
How to Help your Sensitive Child Handle Big Emotions
Discipline Strategies for the Sensitive Child
Beginner’s Guide to Understanding High Sensitivity in Children
Anger and the Highly Sensitive Child
Gift Guide for the Highly Sensitive Child
5 Myths About the Highly Sensitive Child
Resources for Parents of Highly Sensitive Children
The Power of Play Dates for Anxious and Sensitive Kids
10 Benefits of Being Highly Sensitive
My son loves basketball. He has played for lots of years and is successful at it. He has been passionate about ball since he was a toddler. I don’t think he could have done it without his dad being his junior pro coach for the first few years though. Conditions were right for him to get used to the sport while his coach knew best how to coach him. I believe highly sensitive children have to be set up for success at the start.
Thanks for sharing Christy! I agree, the right conditions and coach make a big difference in whether a child enjoys and sticks with a sport or activity. So happy your son has found a sport that he loves and that builds his confidence!