How your workout routine may be hurting your hearing

Health Jan. 19, 2021

Tackling your New Year’s fitness resolutions may look a bit different this year – whether that’s at home or socially distanced at a gym. While you are turning up the heat on your workouts, be cautious of how high you turn up the volume in your earbuds.

Consistent exposure to loud sounds from everyday activities has contributed to an increase in kids and teens experiencing some degree of hearing loss. The World Health Organization (WHO) estimates that more than 1.1 billion young people are at risk of developing hearing problems – citing loud music through the use of personal audio devices, such as smartphones, as a key contributing factor. 

You should consider being conscientious about exposure to high-decibel noises in all settings, but during workouts you may be presented several potentially overlooked sources of loud sounds. Consider these three tips to help maintain your hearing health: 

1.      Turn down the volume
Sometimes you need a little extra motivation while working out, which may prompt you to crank up the volume on your music. But prolonged use of earbuds – especially at high volume – may damage your hearing. Earbuds typically sit deeper in the ear canal than traditional over-the-ear headphones, thus putting hearing follicles at greater risk of damage. 

The average earbuds at 100% volume on a smartphone can reach noise levels of 120 decibels, which may lead to hearing loss after only an hour and 15 minutes of exposure. Consider following the 60/60 rule, which means limiting earbuds to 60 minutes at a time at 60% of the device’s maximum volume. 

2.      Try exercising without music
While working out and music tend to go hand in hand, sometimes extra stimulation isn’t what your brain truly needs. In fact, quiet time may provide benefits for both your mind and body, like increasing your focus and cognition or lowering your blood pressure and heart rate.

Consider turning off the music and enjoying a peaceful, tranquil place to practice yoga or go for a walk. If you are able to get outside, take in the sounds and benefits of nature. 

3.      Prioritize post-workout recovery
Eating a balanced diet is an important component to a successful fitness regimen. Loading up on healthy foods, like fruits and vegetables, may also play a role on your hearing health. Foods rich in potassium, zinc and folic acid – such as bananas, almonds and spinach – may provide important nutrients to help maintain your hearing health as you age. 

Consistent exercise is important to maintaining physical and mental well-being. By considering these tips, you may reap the potential health benefits of exercise while reducing the risk of noise-induced hearing loss. 

For more information about how to help protect your hearing health, visit uhchearing.com.

https://newsroom.uhc.com/health/resolutions-hearing.html