You’re on your period. Your PE kit’s packed, there’s a game this afternoon... and you’re not sure what your uterus has planned. Do you go? Sit out? Power through?
If that sounds familiar, you’re not alone. 70% of girls avoid PE and sport because of their period. And a big part of that is confusion - about what’s normal, what’s safe, and what your period means for movement.
The truth? You don’t have to stop doing what you love just because you’re bleeding. But you also don’t have to “push through” when your body needs rest. Here’s what every teen should know about working out on your period - with real advice to help you feel strong, safe, and supported.
1. Yes, You Can Exercise on Your Period (and It Might Actually Help)
Exercise isn’t just “okay” during your period - it can be good for it. Movement boosts circulation, which helps ease cramps, reduce bloating, and improve your mood. It also triggers your brain to release feel-good chemicals like endorphins, which can take the edge off fatigue and period brain-fog.
That said - this isn’t about running laps with stabbing cramps. If you’re wiped out, sore, or just not feeling it, that’s okay too. Listening to your body is part of building strength.
✨ Try This: On low-energy days, opt for a walk, light stretching, or a gentle cycle ride. Don’t underestimate what 10 minutes of movement can do.
2. Leak Anxiety Is Real -and Fixable
Worrying about leaks is one of the top reasons teens skip sport during their period. And fair enough - no one wants to sprint across a pitch thinking about what’s happening down there. The good news? You don’t have to rely on awkward pads or uncomfortable tampons.
Our Teen Stretch™ Period Pants are made to move with you - no shifting, no chafing, no strings. Designed for growing bodies and active days, they absorb your flow and stay dry, even during PE, dance, or after-school sport. They're washable, reusable, and available in bold teen-friendly colours: Pinkest Pink, Lime Punch and Sun Orange.
✨ Try This: Pair your PE kit with period pants that hold up during class. No backups, no changing mid-lesson, no stress.
3. Every Week of Your Cycle Feels Different - That’s Normal
Some days you’ll feel like you could smash a 5k. Other days just getting changed for PE feels like a lot. That’s not laziness. That’s your hormones.
Here’s a quick breakdown of what might be going on:
- Menstrual phase (bleeding): low energy, cramps, fatigue. Go gentle.
- Follicular phase (after your period): energy rises, motivation returns.
- Ovulation: peak strength, speed, confidence - go for it!
- Luteal phase (before your period): slower, moodier, more sensitive - opt for low impact.
Learning how your body changes week to week means you can work with it, not against it.
✨ Try This: Keep a note in your phone or journal: What day of your cycle is it? How do you feel? What kind of movement feels good? That’s body literacy - and it’s powerful.
4. Cramps Suck, But There Are Ways to Move Through Them
Mild cramps can often improve with movement - especially gentle exercise that gets blood flowing. But if you’re doubled over in pain, that’s a signal to rest, not to push.
Hot water bottles, hydration, warm baths, or our Heat Patches are also great tools before or after sport. And if cramps are stopping you from moving every month, speak to a doctor - you deserve support.
✨ Try This: Yoga poses like child’s pose or cat-cow can gently stretch your belly and back muscles. Try them at home when cramps hit.
5. You Don’t Have to “Push Through” to Be Strong
There’s a lot of pressure to keep going no matter what. But real strength isn’t about ignoring your body - it’s about understanding it.
Working out on your period doesn’t mean doing more than you can handle. It means staying connected to what your body needs, whether that’s a sprint, a stretch, or a sofa nap. Movement should make you feel better, not worse.
✨ Try This: Give yourself permission to rest when you need to. That’s part of your training, too.
Confidence Starts with Comfort
Periods are part of life. And they’re nothing to be ashamed of. With the right support, you don’t have to choose between showing up and bleeding.
At WUKA, we design period wear that keep you comfortable and confident - through PE, after-school practice, or just day one cramps. Made for movement, tested by teens, and trusted by schools.
You’ve got this. And we’ve got you.
Ready to Move With Confidence?
🛒 Shop:
Teen Stretch™️ multi-size period pants - for the ultimate second-skin fit that grows with you, and moves with you.
Perform™️ Collection - shop our reusable period leggings, period shorts and period cycling shorts, our world-first Period Skort, and our awards winning period swimwear.
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