How to Avoid Physical Education Class

Co-authored by Paige Bowen, MA, EdM

Last Updated: October 8, 2024

When it comes to favorite classes at school, physical education class may be people's least favorite. Physical education class is also often a required class that needs to be taken in order to graduate. However, you may still be able to find ways that you can use to avoid taking it or avoid a few classes. By learning a few methods you can use to avoid physical education class, you can help feel a bit better about it.

Method 1

Method 1 of 3:

Avoiding Physical Education Class

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1
Have your parents write a note. When trying to get out of your physical education class, you might try asking your parents to write an excuse. Schools and physical education teachers will often accept parent's notes as valid excuses. Try asking your parents to help you skip the occasional gym class by getting them to write you a note.
- You might have your parents write a note saying that you are sick and unable to participate.
- Your parent might write a note saying that you sprained an ankle or wrist and need time to heal.
2
Pretend you've twisted your ankle. A classic method you can use to get out of a physical education class is to pretend your ankle was injured. You wouldn't be required to participate if your ankle were actually injured. For this reason, successfully faking an ankle injury can get you out of a physical education class.^{[1]
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- You might try limping when you walk to help make the injury look real.
- Don't get caught running or jumping as this will make it clear that you aren't injured.
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3
Say you've got a migraine. Headaches and migraines are often very painful, preventing you from engaging in physical activity. Normally, you would avoid the exertion that physical education classes demand, waiting for your headache to pass. Faking a headache can get you the same break and let you skip a class due to your “migraine”. ^{[2]
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- Rubbing your forehead with your palm can help express the idea that your head hurts.
- Don't move around too much while you are having your “headache”.
- Remember to make your face look as if you were actually having a headache. You don't want to overact though.
4
Forget your clothes or equipment. Often times you will be required to wear athletic clothes or shoes in order to participate in your class's activities. If you forget your clothes or equipment, you might not be allowed to play. Conveniently “forgetting” your clothes can be a simple way to get out of a physical education class.^{[3]
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- This excuse may not always work, depending on the instructor and the class activity. Some schools supply spare clothes for physical education classes, so use this excuse only if you are sure that your school doesn't do this.
- Swimming classes are the most likely activity where this tactic will work.
5
Don't use excuses too often. The more often you use excuses, the less likely they are to work. You may also fail your physical education course if you miss too many classes. Only skip gym class once in a while to avoid hurting your grades and to keep your excuses effective.
- Keep an eye on your grades. Don't skip physical education classes if it will cause you to fail.
- Using the same excuses every gym class will cause your instructor to question if you really are unable to participate.

Method 2

Method 2 of 3:

Coping With Physical Education Class Anxieties

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Change your clothes without worry. Many people feel uncomfortable changing their clothes in the locker room. Feelings of embarrassment, judgment, or anxiety can arise when faced with changing in the locker room. If you feel nervous about changing before gym class, you might try some of these tips to help maintain a feeling of privacy and comfort:
- Try changing in a bathroom stall.
- You can try wearing your shorts and t-shirt underneath your regular clothes.
- Wear athletic clothes as part of your normal style.
- For swimming class, wrap a towel around your waist and change into your trunks underneath it.
- Wear a cotton tank top under your clothing, and leave it on under your PE clothes for more coverage.
- Some women put a sports bra on over their under-wire bra. The under-wire bra can then be taken off while wearing the sports bra.
2
Survive getting picked last. Team selection can be a real source of dread for anyone in a gym class. No one likes being the last person picked to join a group. Being picked last often results in feelings of lowered self-esteem or self-worth. However, it's important to keep things in perspective and stay positive, even though you may still feel hurt.^{[4]
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- Avoid getting angry or feeling resentful. Bad attitudes will only push people away and increase your negative feelings.
- Connecting with a friend or your teammates can help you feel better about the initial rejection. Don't let getting picked last cause you to reject those around you.
3
Manage a period. It may happen that you have your period during a gym class. This can make many people feel self-conscious and want to skip class. However, you can still participate during your physical education class and make it less stressful for you. Try using some of these tips to help you feel more comfortable:^{[5]
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- Use the stall to change any pads or tampons before class starts.
- You may need to re-check after class as well.
- If you have to shower or swim during gym class, you might consider using tampons.

Method 3

Method 3 of 3:

Making the Most of Your P.E. Class

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Dress for class. If you have to go to your physical education class, dressing for it properly can help make it more comfortable. If you wear your regular clothes, such as jeans or a sweatshirt, you might feel too warm or be unable to move well. Always pack some proper exercise clothes if you know that you must take a physical education class.
- Bringing a t-shirt can be a good idea.
- Wearing shorts or athletic pants can help you to stay cool and move freely.
- Make sure you have some sneakers or athletic shoes that you can wear.
2
Stick with your friends. If you have friends in your physical education class, sticking with them can help make the class less uncomfortable. You can talk with your friend while you are doing the class activities to help pass the time and keep your mind off the class. Try teaming up with or staying near your friends during physical education classes to help the class go smoothly.
- Whenever you have to join a team, join one with your friend.
- Any team activity can be done with a friend.
- Try to stay near your friend during larger group activities such as basketball or kickball.
Even though you may not enjoy your physical education class, focusing on the positive aspects of it can help. Exercise has many positive effects on both your physical and mental health. If you start to feel uncomfortable during a physical education class, try reminding yourself that you are getting these benefits from it.
At some point, physical education classes may be optional. Each school will have its own requirements when it comes to how many physical education classes you need in order to graduate. Ask your guidance counselor for more information, allowing you to learn if you need to take physical education in the first place. ^{[6]
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If certain activities like running laps cause you consistent pain due to medical issues like flat feet or asthma, ask your doctor for an exemption note. You may also inquire with the teacher about alternate ways to participate — there may be options besides typical sports that allow you to meet requirements.
If you ever truly feel unwell before gym class with a bad headache, for example, don't push yourself to participate — take it easy as exertion could make you feel worse. Politely speak to the teacher and ask if you can sit out the active parts of class until you recover.
Periods happen and can feel awkward in gym class. Use bathroom breaks to tend to pads/tampons if needed. Tampons may work best for swimming days. And know that periods are a normal biological function — anyone who judges isn't worth your time.
Having friends in class can make activities like team sports more enjoyable. Buddy up for doubles tennis or badminton. Or just chat while doing purely physical things like running laps to distract yourself and pass time with company.
Being picked last for team sports can hurt, but try not to take it personally. Connecting with teammates once on the field can help ease that initial sting of rejection. And remember, your athleticism doesn't define your worth.
Packing comfortable exercise clothes can help classes feel less unpleasant. T-shirts, stretchy shorts or pants allow freer movement. Don't forget good sneakers too — proper footwear prevents injury.

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