Whether you’re a regular gym devotee, rejoining a workout class after a brief hiatus, or starting a group exercise for the first time, congratulations! We are so proud of you for making your physical health a priority. Group classes at a fitness center are an excellent way to make exercising both fun and motivating, both of which are key to consistency. And while fitness classes can be a great place to take care of your health in a way that’s exciting and encouraging, they can also be a source of potential hearing damage. How? Noise exposure. Let’s discuss.
When you picture a group workout class you probably imagine lots of people crammed into a small studio with fun, upbeat music and an instructor with a microphone headset. Right? Absolutely. These things are pretty standard. You might not even notice how overwhelming all that noise pollution is —the ongoing conversations, high-tempo track and cheerful instructions—until class ends and you feel that ringing in your ears. But more often than not, all these things combined can create unsafe noise levels that can wreck havoc on your hearing.
Unsafe Noise Exposure at Exercise Classes
A study presented at the Triological Society 119th Annual Meeting found that the average cycling class have have high enough noise levels to cause noise-induced hearing loss.1 In fact, the study found that the average noise exposure for a single 45-minute class had was almost 9x the NIOSH recommended noise exposure dose for a whole 8-hour day. “The average noise level in 15 spin classes where sound was recorded was 113 dBA.”2 So while the music, instructions, and chatting may be good for your motivation and engagement, it may be disastrous for your hearing.
What is Noise-induced Hearing Loss?
Noise-induced hearing loss (NIHL) occurs when excessively loud noise damages the cilia (sensitive hair cells) and hearing nerve in your inner ear responsible for sensing and processing sound. NIHL can occur one of two ways. NIHL can occur immediately, often referred to as acoustic trauma, such as from an explosion, gun shot or firecracker, or sudden burst of noise at close range. Or NIHL can occur gradually over time from consistent, uninterrupted exposure to unsafe noise levels from work machinery, loud music (like at a fitness center), live sporting events, etc.
And unfortunately, unlike other types of cells throughout the human body, cilia do not regenerate, so when they are damaged it’s permanent. As a result, noise-induced hearing loss is irreversible. In fact, as of today, nearly 40 million U.S. adults alone have NIHL; that’s almost 24% of the national population.3 But there is good news: proper hearing protection can help prevent NIHL from happening in the first place.
Protect Your Hearing at the Gym
When it comes to your hearing, it’s better to be proactive than reactive. So here are 4 sensible things you can do right now to protect your hearing at the gym. That way, you can maintain your physical health and your hearing health.
1. Know Your Noise Levels
Knowledge is the first step to addressing any problem and that’s true for protecting your hearing as well. Knowing what is and isn’t unsafe noise exposure can help you figure out what steps to take next when it comes to better hearing. So pay attention to noise levels at fitness center.
Safe exposure to various noise levels:
- 85 dB for 8 hours maximum
- 88 dB for 4 hours maximum
- 91 dB for 2 hours maximum
- 94 dB for 1 hour maximum
- 97 dB for 30 minutes maximum
- 100 dB for 15 minutes maximum
For a little context, sounds that are 85 dB often require you to raise your voice to be heard by someone 3 feet away.4 And at 95 dB, you likely have to shout to be heard by someone that close.4 Sound familiar? So if you notice that you have to raise your voice or shout to be heard during your fitness class, you’re most likely in an unsafe noise level environment.
2. Wear Hearing Protection
The best way to protect your hearing is proper hearing protection, especially when the noise is unavoidable. Earplugs, earmuffs, and other hearing protection devices (HPDs) are designed to physically block sound waves at a specific noise reduction rating (NRR). HPDs will display there NRR on an EPA required label.
| How to estimate noise exposure when wearing hearing protection: | Example: |
|---|---|
| 1. Determine the decibel (dB) level of noise exposure without protection | Unprotected noise exposure in average spin class = 113 dB |
| 2. Identify the NRR of your hearing protection device | Average NRR of disposable foam earplugs = 30 dB |
| 3. Subtract 7 from your hearing protection device | 30 – 7 = 23 |
| 4. This is the real-world estimated NRR of your hearing protection devices | 23 dB real-world estimated NRR |
| 5. Subtract the decibel (dB) level of noise exposure without protection from the real-world estimate you just calculated | 113 – 23 = 90 |
| 6. This is your estimated noise exposure while wearing hearing protection | 90 dB which is safe for 2 hours maximum exposure |
It’s important to remember that real-world protection can vary. Factors like the fit of the hearing protection devices and the specific environment can affect how much protection you actually get.
3. Limit Your Noise Exposure
Take a break if possible. It’s as easy as stepping away for a sip of water, going to the bathroom, or taking a moment outside class to stretch or towel off. Breaks from the consistent loud noise can help give your ears time to adjust. And of course, if possible, pick a spot in class farthest away from the speakers.
4. Be an Advocate for Healthy Hearing
If you find out your gym or fitness class exceeds safe noise levels, let someone know. If it’s too loud for you, it’s likely it’s too loud for everyone else. And there’s no harm in speaking up, especially if it concerns everyone’s hearing health. The worse thing that can happen is they say no, and you continue using hearing protection. But it’s more likely they will appreciate the concern and make necessary adjustments.
Concerned About Your Hearing? See a Hearing Specialist
If you notice after a particular workout class that the ringing or fullness in your ears simply doesn’t go away, you may want to schedule a hearing test. These may be signs that your hearing is already damaged and in need of treatment. And only a licensed hearing specialist like those here at Better Hearing Center can determine whether you have hearing loss, the degree, and what your treatment options are. We can also get you situated with proper hearing protection to help preserve what hearing you have left.
Ready to take your hearing health seriously? Schedule an appointment today.
Not sure whether you have hearing loss? We have a test for that! Try our online hearing test.
Resources:
- Sumi Sinha BS, Elliott D. Kozin MD, Matthew R. Naunheim MD, MBA, Samuel R. Barber MS, Kevin Wong BA, Leanna W. Katz MSOT, Tiffany M. N. Otero BS, Ishmael J. M. Stefanov-Wagner BS, Aaron K. Remenschneider MD, MPH. Cycling Exercise Classes May Be Bad for Your (Hearing) Health. Presented at the Triological Society 119th Annual Meeting at the Combined Otolaryngology Spring Meetings, Chicago, Illinois, U.S.A., May 20–21, 2016. https://doi.org/10.1002/lary.2633.
- Michael O. Schroeder. “Is Your Spin Class Bad for Your Hearing?” on U.S. News. July 24, 2018 Found on the internet at https://health.usnews.com/wellness/fitness/articles/2018-07-24/is-your-spin-class-bad-for-your-hearing
- National Institute on Deafness and Other Communication Disorders. Noise-Induced Hearing Loss. Last updated March 16, 2022. Found on the internet at https://www.nidcd.nih.gov/health/noise-induced-hearing-loss
- National Institute for Occupation Safety and Health (NIOSH). Noise and Hearing Loss. Found on the internet at https://www.cdc.gov/niosh/noise/about/noise.html