In addition to paying attention to nutritional supplementation, ensuring adequate sleep, and preventing illness, moderate exercise can help children grow taller.
8 Exercises to Give Your Child a Height Advantage (Public Health Network)
Past studies indicate that children who regularly participate in physical exercise are on average 4 to 8 centimeters taller than their peers who do not exercise. Therefore, it is recommended that children engage in outdoor activities daily.
What exercises promote height growth?First, select activities your child enjoys based on their personality and physical characteristics. Never force them into activities they dislike, as this can negatively impact their mood and hinder growth. Once you find activities they enjoy, choose from jumping, reaching for heights, jogging, skipping rope, cycling, shuttlecock kicking, basketball, volleyball, ballet, stretching exercises, swimming, and pull-ups—all tailored to their age and motor development level.These activities stretch muscles and ligaments while stimulating growth plate proliferation, promoting spinal and limb bone elongation. However, avoid rushing results—prolonged excessive exercise can damage cartilage and cause muscle strain, hindering normal development.
During exercise, aim for a heart rate of 120–140 beats per minute. The ideal intensity is when the child sweats, feels warm, and develops a rosy complexion. Encourage jumping exercises, as their effectiveness in promoting height growth far surpasses blindly purchasing height-enhancing supplements.
Growth Exercise Prescription
1.After a 5–7 minute morning jog, perform 20 minutes of flexibility and relaxation exercises, including splits, forward/backward bends, and body shakes. 2. Hang from a horizontal bar (20–30 seconds per session). Start with unweighted hangs, then progress to weighted hangs; perform both regular handgrips and inverted hangs(secure feet with bandages).
3. Jump and reach upward. Alternate between two-foot jumps and single-leg jumps. Strive for maximum effort in each attempt, aiming to reach higher each time.
4. Climb a 20–30 meter slope or staircase. Ascend at a relaxed pace, descend at full speed. Repeat 2–4 times.
5. With two assistants, one holding your hands and the other your feet, gently pull your body in opposite directions for 20 seconds each.
6. Swim.
7. Play basketball.
8. Perform 10–15 sit-ups daily.
9. Eat a balanced diet rich in calcium, phosphorus, iron, and protein.
5. With two assistants: one holds your hands, the other grasps your feet. They gently pull your body in opposite directions for 20 seconds each.
6. Swimming.
7. Playing basketball or volleyball.
8. Jumping. Practice daily, starting with fewer jumps and gradually increasing. Perform in the morning and evening, aiming for over 200 jumps per day.