Last Updated on August 9, 2025 by Jonathan Javid Au.D.

Exercise and Hearing Health: How Workouts Affect Tinnitus and Hearing Loss

Tinnitus and hearing loss are two of the most common auditory issues affecting adults worldwide. Tinnitus is often described as a persistent ringing, buzzing, or humming sound in one or both ears that isn’t caused by an external source. Hearing loss, on the other hand, refers to a reduced ability to hear sounds clearly — which can range from mild difficulty in noisy settings to complete loss in one or both ears. While they are separate conditions, they often occur together and can significantly affect mental health, social interactions, and quality of life. What many people don’t realize is that something as simple as regular exercise can influence these conditions, both positively and negatively.

Research Roundup: What Science Says About Exercise, Tinnitus, and Hearing Loss

While anecdotal evidence has long suggested a link between exercise and ear health, recent research has started to provide measurable data. Here are some noteworthy studies:

Improved Circulation and Inner Ear Function

A 2021 study published in the Frontiers in Neuroscience journal found that individuals who engaged in moderate cardiovascular activity at least three times a week had significantly better cochlear blood flow compared to sedentary individuals. This increased circulation was associated with healthier hearing thresholds, especially in high-frequency ranges often affected by early hearing loss.

Exercise and Tinnitus Perception

According to a 2018 report in the Journal of Sound and Vibration, regular low-impact exercise such as walking, yoga, or tai chi helped reduce self-reported tinnitus severity in participants. The improvement was partly attributed to reduced stress and improved mood, both known to lessen the perceived loudness of tinnitus.

High-Intensity Workouts and Ear Pressure

Research from the Otolaryngology–Head and Neck Surgery journal has shown that heavy lifting, especially when paired with breath-holding, can cause sudden changes in inner ear pressure. In rare cases, this led to perilymph fistula and temporary hearing changes, underscoring the need for proper breathing techniques during resistance training.

Noise Exposure in Fitness Environments

A 2019 NIH-funded study measured sound levels in 17 group fitness classes and found that over 70% exceeded safe noise exposure limits recommended by the National Institute for Occupational Safety and Health (NIOSH). Prolonged exposure at these levels increases the risk of permanent noise-induced hearing loss, making hearing protection in such environments essential.

These findings reinforce the idea that while exercise can be beneficial for hearing health, it needs to be approached mindfully. The key takeaway from the research is simple: balance the benefits of physical activity with strategies that safeguard your auditory system.

The Benefits of Exercise for Auditory Health

We know exercise strengthens the heart, builds muscle, and improves mood — but research is showing it can also support ear health. The ears are supplied by an intricate network of blood vessels, and just like the heart and brain, they thrive when circulation is optimal. A healthy, active lifestyle can help preserve hearing by protecting these blood vessels and ensuring that the auditory system receives the oxygen and nutrients it needs to function properly.

1. Improved Blood Flow to the Inner Ear

The cochlea — a spiral-shaped organ inside the inner ear — is incredibly sensitive to changes in blood flow. Exercise improves cardiovascular efficiency, meaning more oxygen-rich blood reaches the cochlea’s delicate hair cells. These cells are responsible for translating sound vibrations into nerve signals your brain can interpret. Once damaged, they do not regenerate, so maintaining a consistent supply of nutrients through good circulation can be a protective factor against hearing decline over time.

2. Endorphin Release and Symptom Relief

When you work out, your body releases endorphins — chemicals that reduce the perception of pain and boost feelings of well-being. For tinnitus sufferers, these mood-boosting effects can make the ringing seem less noticeable. While endorphins don’t directly cure tinnitus, they can change the way your brain interprets and prioritizes the sound, making it easier to cope with on a daily basis.

3. Stress Reduction

Stress is one of the biggest triggers for tinnitus flare-ups. Studies show that high stress levels can make tinnitus louder and more intrusive. Exercise helps regulate cortisol and adrenaline — the body’s primary stress hormones — reducing their negative impact on your auditory system. Regular activity like walking, swimming, or yoga can create a long-term calming effect that helps keep tinnitus under control.

4. Cognitive Health Boost

Hearing loss isn’t just about your ears — it’s about your brain’s ability to process sound. Exercise increases blood flow to the brain and promotes the growth of new neural connections. This can improve how quickly and accurately you interpret speech and environmental sounds, especially in noisy environments. For someone with hearing loss, this cognitive advantage can mean the difference between following a conversation easily and feeling left out.

How Exercise Could Make Tinnitus or Hearing Loss Worse

While physical activity offers clear benefits, certain exercise habits can unintentionally harm your hearing. Understanding these risks means you can make small adjustments to protect your ears while still enjoying your workouts.

Loud Music + High Heart Rate

Many people like to pump up their workouts with loud music, but anything over 85 dB can cause permanent hearing damage. Combine that with a high heart rate — which increases blood flow to the ears — and you could be amplifying the harmful effects of loud noise. Over time, this can destroy the tiny hair cells in your inner ear, leading to irreversible hearing loss. To stay safe, keep your volume below 60% of your device’s maximum and consider noise-limiting headphones.

Heavy Lifting and Inner Ear Pressure

When you lift heavy weights and hold your breath — a technique called the Valsalva maneuver — you dramatically increase the pressure inside your head and ears. In rare cases, this can cause a perilymph fistula, a small tear between the middle and inner ear that leads to dizziness, tinnitus, and hearing changes. To avoid this, lift with steady breathing, choose manageable weights, and avoid strenuous lifting when you’re congested or have a sinus infection.

Weight Room Noise

The clanging and slamming of weights in a gym can generate sudden bursts of sound similar in intensity to a shotgun blast or airbag deployment when heard up close. These “impulse noises” can be just as damaging as prolonged exposure to loud music. If you frequent a busy gym, choose a quieter corner, use padded flooring, or wear earplugs designed for impact noise reduction.

Group Classes with Loud Music

Spin, Zumba, and aerobics classes are high-energy and fun — but often dangerously loud. Average noise levels in these environments can reach 90–100 dB, enough to cause damage in less than an hour. If you experience ringing in your ears or muffled hearing after class, it’s a red flag. Politely ask instructors to turn the volume down, sit farther from speakers, or wear high-fidelity earplugs that lower volume without distorting music quality.

How to Protect Your Hearing While Staying Active

You don’t need to choose between staying fit and protecting your ears. By following a few simple guidelines, you can enjoy all the benefits of exercise without sacrificing your auditory health:

• Wear high-fidelity earplugs during loud workouts.
• Keep music and headphone volumes at safe levels — ideally below 60% of maximum.
• Take “listening breaks” after noisy workouts to allow your ears to recover.
• Breathe steadily during lifts to prevent inner ear pressure spikes.
• Choose outdoor workouts or quieter gyms when possible.

Bottom Line

Exercise is a powerful ally for your overall health — and with the right approach, it can be for your ears, too. The key is to balance activity with protection. By understanding how workouts impact tinnitus and hearing loss, and by making small adjustments to your routine, you can enjoy a lifetime of both physical and auditory wellness.