Tinnitus and Exercise: Finding the Right Activities

Written by: Philip Root



Time to read 10 min

This blog discusses various exercises like walking, swimming, cycling, and yoga, and their impact on tinnitus symptoms. It dives into both physical and psychological benefits, offering insights on managing tinnitus through activity. Ideal for those seeking to understand how different exercises can aid in tinnitus relief, the article is a valuable resource for making informed decisions about physical activity.

Tinnitus, a condition characterized by a constant ringing or buzzing in the ears, can be both frustrating and disruptive to daily life. While there is no cure for tinnitus, there are ways to manage the symptoms and improve overall well-being. One such approach is incorporating regular exercise into your routine. In this article, we will explore the relationship between tinnitus and exercise and discuss the right activities that can help alleviate symptoms.

The Benefits of Exercise for Tinnitus

Engaging in regular physical activity offers numerous benefits for individuals with tinnitus. Exercise helps to improve blood circulation and reduce stress levels, which can have a positive impact on tinnitus symptoms. Additionally, exercise promotes better sleep, which is crucial for managing tinnitus-related insomnia.

Exercise releases endorphins, often referred to as "feel-good" hormones, which can improve your overall mood and reduce anxiety and depression commonly associated with tinnitus. By focusing on physical activity, you can shift your attention away from the constant ringing in your ears, helping to distract and provide temporary relief.

Choosing the Right Exercises

When it comes to selecting exercises to manage tinnitus, it's important to consider activities that are low impact and do not put excessive strain on the ears. Here are some exercise options to help you find the right activities:

2 people walking in the park

1. Walking


Walking, in particular, stands out as an excellent choice for those living with tinnitus. This simple yet effective form of exercise offers numerous benefits that can help alleviate the symptoms of tinnitus.

Firstly, walking is a low-impact activity, making it suitable for people of various fitness levels and ages. Unlike more strenuous forms of exercise that might exacerbate tinnitus symptoms, walking provides a gentler option that reduces the risk of overexertion. This is particularly beneficial for individuals who might experience increased tinnitus symptoms with more intense physical activities.


Secondly, walking is an excellent stress reliever. Stress and anxiety are known to worsen tinnitus symptoms, and the calming effect of a leisurely walk can be a powerful tool in managing these aspects. The rhythmic nature of walking, combined with the opportunity to be outdoors and engage with nature, can create a meditative and restorative experience. This mental relaxation is key in reducing the perceived intensity of tinnitus.


Additionally, walking improves overall cardiovascular health, which in turn can have a positive impact on tinnitus. Improved blood circulation from regular walking can contribute to better ear health, potentially reducing the severity of tinnitus symptoms.


Furthermore, the flexibility and accessibility of walking make it an ideal exercise choice. It can be done almost anywhere, requires no special equipment, and can be easily incorporated into one’s daily routine. Whether it's a brisk walk in the morning or a leisurely stroll in the evening, the simplicity of walking allows for consistent exercise, which is crucial in managing tinnitus effectively.


No matter where or when you choose to walk, walking offers a multitude of benefits for those living with tinnitus. Its low-impact nature, stress-reducing qualities, and cardiovascular benefits, combined with its accessibility, make it an optimal choice for anyone looking to mitigate the symptoms of tinnitus through exercise.

2. Swimming

Swimming emerges as an exceptionally beneficial exercise for individuals suffering from tinnitus.  Swimming, known for its calming and meditative qualities, provides a unique combination of physical and mental relief. The rhythmic nature of swimming strokes, coupled with the soothing sound of water, creates a tranquil environment that can significantly reduce stress levels. This relaxation is crucial for tinnitus sufferers, as stress is a known trigger for intensifying the symptoms.

Furthermore, swimming is a low-impact exercise, making it ideal for people of all ages and physical conditions. It avoids the jarring movements that can sometimes worsen tinnitus symptoms, unlike high-impact exercises. 

Additionally, the cardiovascular benefits of swimming improve overall health and blood circulation, which can indirectly contribute to managing tinnitus symptoms. By offering both a peaceful escape and physical health benefits, swimming stands out as a highly effective exercise for those living with tinnitus.

a woman swimming

3. Cycling

Cycling is an outstanding exercise choice for individuals coping with tinnitus. This activity strikes a perfect balance between physical exertion and sensory relaxation, offering unique benefits that can help in managing tinnitus symptoms.

The low-impact nature of cycling is one of its primary advantages. Unlike high-impact exercises, cycling reduces stress on the joints and body, making it a suitable option for people across different age groups and physical fitness levels. For those living with tinnitus, this means engaging in meaningful exercise without exacerbating their symptoms. The smooth, repetitive motion of pedaling can be especially therapeutic, providing a rhythmic and calming experience that can help divert attention from the ringing or buzzing sounds characteristic of tinnitus.

Cycling also serves as an excellent cardiovascular workout, which is vital for overall health and well-being. Improved cardiovascular health through regular cycling can lead to better blood circulation, including to the ears. This enhanced circulation might contribute to alleviating some tinnitus symptoms, offering a potential physical benefit in addition to the psychological relief.

Moreover, cycling is a fantastic stress reliever. The psychological impact of tinnitus can be significant, with stress and anxiety often worsening the condition. Engaging in a relaxing and enjoyable activity like cycling can help mitigate these stress levels. Whether it's a leisurely ride in a park or a more vigorous cycling session, the mental health benefits are considerable. The opportunity to be outdoors and explore different environments can also add a refreshing and rejuvenating element to the exercise, further aiding in stress reduction.

The accessibility of cycling adds to its appeal as a tinnitus-friendly exercise. Bikes are relatively affordable, and cycling can be enjoyed in various settings, from urban bike paths to scenic country trails. This versatility allows individuals to incorporate cycling into their routine according to their preferences and lifestyle.

In summary, cycling is a highly beneficial exercise for those dealing with tinnitus. Its low-impact, stress-relieving, and cardiovascular-enhancing properties make it an excellent choice for both managing tinnitus symptoms and improving overall fitness and mental well-being.

4. Yoga

Yoga emerges as a profoundly effective exercise for individuals managing tinnitus. This ancient practice offers a blend of physical postures, breathing exercises, and meditation, making it an ideal choice for those seeking relief from the challenges of tinnitus.

One of the key benefits of yoga is its focus on stress reduction. Tinnitus can often be aggravated by stress and anxiety, and yoga's holistic approach is particularly adept at promoting relaxation and mental calmness. The practice of mindful breathing and meditation, integral parts of most yoga routines, helps in centering the mind and alleviating stress. This reduction in stress levels can have a significant positive impact on the severity and perception of tinnitus symptoms.

Furthermore, yoga's physical aspect, which includes various postures (asanas), is designed to be gentle and non-strenuous. This makes it a safe and accessible option for people of all ages and fitness levels. The gentle stretching and strengthening exercises in yoga can improve overall body awareness and blood circulation, indirectly benefiting ear health and potentially easing tinnitus symptoms.

The versatility of yoga also contributes to its suitability for tinnitus sufferers. There are numerous styles of yoga, ranging from more gentle forms like Hatha and Yin Yoga to more active styles like Vinyasa or Ashtanga. This diversity allows individuals to choose a practice that resonates with their physical capabilities and personal preferences. Moreover, yoga can be practiced in the comfort of one's home or in a group class, offering flexibility in terms of where and how it is practiced.

In addition to these physical and mental benefits, yoga encourages a deeper connection with the self. For those living with tinnitus, this introspective aspect can be invaluable. It provides an opportunity to cultivate a better understanding and acceptance of their condition, which is a crucial step in managing any chronic health issue.

In conclusion, yoga stands out as an excellent exercise choice for those living with tinnitus. Its combination of stress relief, gentle physical exercise, and mental focus offers a comprehensive approach to managing the condition. By incorporating yoga into their routine, individuals with tinnitus can experience not only symptomatic relief but also an enhanced sense of overall well-being.

Exploring a Variety of Exercises and Their Benefits for Tinnitus Sufferers

While we have discussed the benefits of walking, swimming, cycling, and yoga, there are many other forms of exercise that can positively impact those suffering from tinnitus. This article explores a range of exercises and how they contribute to managing tinnitus symptoms.

Strength Training

Engaging in moderate strength training can be beneficial for tinnitus sufferers. Strength training, involving weights or bodyweight exercises, helps in reducing stress and improving overall physical health. The focus required during strength training also serves as a mental distraction, diverting attention away from tinnitus. However, it’s important to avoid overly strenuous activities that might spike blood pressure, as this can exacerbate tinnitus symptoms.


Like yoga, Pilates is a low-impact exercise that emphasizes body awareness, balance, and core strength. The controlled movements and breathing patterns in Pilates can aid in stress reduction and enhance mental focus, providing relief from tinnitus symptoms. Additionally, Pilates improves posture, which can indirectly benefit ear health by promoting better neck and head alignment.

Tai Chi

This ancient martial art, known for its slow and graceful movements, is another excellent option. Tai Chi’s meditative movement helps in reducing stress and anxiety, which are common triggers of tinnitus. The emphasis on balance and fluid motion can also improve overall body coordination and mental focus, offering a holistic approach to managing tinnitus.

Aerobic Exercises

Activities like brisk walking, jogging, or using an elliptical machine are forms of aerobic exercise that can improve cardiovascular health and blood flow. Increased blood circulation, especially to the ears, might help in reducing tinnitus symptoms. Aerobic exercises also release endorphins, the body's natural painkillers, which can provide a sense of well-being and reduce the perception of tinnitus.

Group Sports

Participating in group sports such as basketball, volleyball, or soccer can be advantageous. These activities not only provide physical exercise but also offer social interaction, which can be therapeutic for individuals with tinnitus. The social aspect helps in reducing feelings of isolation and improves mood, indirectly aiding in tinnitus management.


Dance combines physical activity with rhythm and music, which can be particularly engaging for tinnitus sufferers. The rhythmic nature of dance and the focus required can provide a mental escape from the constant ringing or buzzing. Moreover, dancing boosts physical fitness and reduces stress, both of which are beneficial in managing tinnitus.

It's important for tinnitus sufferers to choose exercises that they enjoy and feel comfortable doing. Enjoyment in exercise leads to consistency, which is key in managing chronic conditions like tinnitus. It’s also essential to start any new exercise regime gradually and consult with a healthcare professional, especially if the tinnitus is severe or accompanied by other medical conditions.

A variety of exercises beyond walking, swimming, cycling, and yoga can be beneficial for managing tinnitus. From strength training and Pilates to Tai Chi, aerobic exercises, group sports, and dance, each activity offers unique benefits that can help in reducing tinnitus symptoms and improving overall quality of life. The key is to find an exercise routine that is enjoyable, sustainable, and in alignment with individual health needs.

Exercise Precautions for Tinnitus

While exercise can be beneficial for individuals with tinnitus, it's essential to take precautions to avoid exacerbating symptoms. Here are some guidelines to keep in mind: 

1. Consult with Your Healthcare Provider

Before starting any new exercise regimen, it's important to consult with your healthcare provider, especially if you have underlying health conditions. They can provide personalized advice and recommend specific exercises suitable for your individual needs. 

2. Start Slowly

If you are new to exercising or have been sedentary for a while, it's crucial to start slowly. Gradually increase the duration and intensity of your workouts to prevent overexertion and minimize the risk of worsening tinnitus symptoms.

3. Protect Your Ears

When engaging in exercises that involve loud environments such as gyms or fitness classes, it's essential to protect your ears from excessive noise exposure. Invest in noise-canceling headphones or earplugs to minimize the impact of loud music or equipment noise on your tinnitus. 

4. Listen to Your Body

Pay attention to how your body responds to different exercises. If you notice an increase in tinnitus symptoms or any discomfort, modify or discontinue the activity. Everyone's tolerance and triggers vary, so it's crucial to listen to your body's signals. 

Conclusion: Empowering Yourself

Tinnitus can be a challenging condition to live with, but incorporating regular exercise into your routine can help alleviate symptoms and improve overall well-being. By choosing the right activities and taking necessary precautions, you can empower yourself to take control of your health. Remember to consult with your healthcare provider before starting any new exercise regimen and listen to your body's signals. With dedication and consistency, you can achieve a better quality of life while managing tinnitus. Eating well and getting a good sleep can also help relieve tinnitus. For the more a instant relief try our pillow