04/10/2023
1. Balanced Diet For Overall Growth
The first step for acquiring height is eating a balanced diet. Strive for a plate containing all nutrients containing lean protein, complex carbohydrates, and healthy fats. You can eat all the things in moderation. Examples of protein include poultry, meat, soy, fish, and dairy products. These proteins would help you build muscles, improve bone health and stimulate body growth. They also contain micronutrients which help stimulate muscle growth. Eat adequate amounts of Vitamin D, iron, magnesium, phosphorus, and calcium too. Green leafy vegetables and dairy products are good sources of calcium (1). Studies have shown that zinc stimulates body growth effectively (2). So, try to add zinc-rich foods like wheat germ, squash seeds, peanuts, crab, and pumpkin into your daily food chart. Try to include every food to aid in height gain in kids.
Aim to have your child eat the ‘rainbow’ every day by including a wide variety of colorful whole foods to get all kinds of nutrients.
2. Stretching Exercises
Stretching is one of the most effective ways to increase your child’s height. Simple exercises that involve stretching are a must. An exercise you can get your child to try is to stand against a wall with his back towards it. Ask him to raise his hands and stretch as far as he possibly can. The next step is to sit with his back against the wall on his toes and stretch the muscles in his leg. This can be repeated ten times every day. Stretching prior to engaging in activities like running, jumping, or pilates can help reduce the risk of injury.
Another fantastic stretching exercise is to get your child to sit on the floor with his legs apart as wide as possible. Let him bend his waist and stretch to touch his toes, about four times on each leg. This is a beneficial exercise as it helps in the elongation of his spine and improves his posture.
3. Hanging Exercises
Does your kid love hanging from bars at the playground and at home? Well, that’s great! Hanging exercises are effective in elongating and straightening your child’s spine. Pull-ups are a fantastic way to promote growth, so encourage your child to practice this regularly.
Chin-ups are also awesome growth-enhancing exercises that your child will love. Make sure that he practices every day for about 10 minutes.
4. Yoga
Yoga asanas such as Surya Namaskar are ideal in helping kids grow tall. This pose allows the body to stretch completely, encouraging growth in height. Make sure your child does simple breathing exercises before beginning.
Chakrasana is another great yoga exercise that will get your child to stretch their entire body. This involves lying flat on their back with their legs apart. Get your child to bend his knees, touch his buttocks and bend his elbows so that his fingers touch his shoulders. The next step is to breathe in and push his body up to create a U, staying in this position for as long as they can.
5. Skipping
Skipping is an activity that many kids love and it can be used as an exercise to promote your child’s growth. As they skip, their body stretches and may help them in optimizing their growth.
6. Swimming
Swimming is another great workout to help your child grow taller. It also helps them exercise their entire body, giving them strength and supporting their health.
Most children are ready for swimming lessons by their 4th or 5th birthday.
7. Ankle Weights
Ankle weights are another effective way to enhance your child’s height. This workout helps in stretching the lower part of the body. The cartilage between your child’s knees is stretched during this workout, which may make them taller. Make sure that small weights are used and increase them as your child grows older.
8. Jogging
There is no end to the benefits of jogging, even for adults. To help your child grow taller, encourage him to jog every day and accompany them so that it is a more enjoyable experience
