8 Simple Ways To Increase Height In Kids

Don’t rely on supplements alone. These remedies can work wonders in increasing height.

By Shirin Mehdi

If you are here wondering about ways that help increase kids’ height, worry not, we got you covered! When it comes to defining proper physical growth and development in children, especially in their growing years, height and weight are considered essential parameters. While each child is different and catches up to the standards sooner or later, many parents remain worried about the height of their child. While proper diet, nutrition, and ample physical activity are crucial in increasing your child’s height, genes play a role as well. If you are sure you got tall genes running in your family, you may try out the exercises, tips, and tricks mentioned below to help your child grow taller and healthier. Read on to find out how!

How To Increase Height In Children

There is no secret to increasing height overnight. You may have seen the advertisements in newspapers and on television that claim to speed up height but believe me, most of them are bogus. They do not actually have any impact on the growth of human beings. Conversely, eating such non-prescription drugs can lead to several physical complications.

Hence, you should never take those advertisements seriously. It is still possible to increase height when you are young. Moreover, achieving the target in this area needs effort and patience. Here are some simple guidelines that truly work to increase the height of kids.

1. Balanced Diet For Overall Growth

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The first step for acquiring height is eating a balanced diet. If you truly want to have an enviable height, you should keep aside the burgers, cola, and chips. Switch over to a healthy diet style in place of junk foods. A balanced diet would make you stronger by every means. Combine your platters with all types of nutrients containing protein, carbohydrates, and fat. You can eat all the things in moderation, but avoid all carbohydrates or fatty meals at a time.

As part of a healthy diet, add plenty of lean proteins. The list should include fresh poultry, meat, soy, fish, and dairy products. These fresh proteins would help you in building muscles, strengthen bones and stimulate body growth. Try to stay away from simple carbohydrates such as cakes, pastry, pizza, sweets, and soda. Eat adequate amounts of Vitamin D and calcium too. Green leafy vegetables, 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 increase height in kids.

2. Stretching Exercises

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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.

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

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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

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Yoga asanas such as Surya Namaskar are ideal in helping kids grow tall. The 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 his entire body. This involves lying flat on the back with 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 he can.

5. Skipping

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Skipping is an activity that many kids love and it can be used as an exercise to promote your child’s growth. As he skips, his body stretches and hence, he grows a few inches every time he performs this exercise.

6. Swimming

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This is another great workout to make your child grow taller. It also helps him exercise his entire body, giving him strength and health.

7. Ankle Weights

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This is another effective way to enhance your child’s height. The sole purpose of this workout is to stretch the lower part of the body. The cartilage between your child’s knees is stretched, making him taller. Make sure that small weights are used and increase them as your child grows older.

8. Jogging

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There is no end to the benefits of jogging, even for adults. To make your child grow taller, encourage him to jog every day and accompany him so that it is a more enjoyable experience.

While genetics play a major role in determining a person’s height, it is not the only factor. The right nutrition and regular exercise also affect a person’s growth. So if you want to increase your kid’s height, give them healthy food, and make them do stretching and hanging exercises regularly. You can also make them do swimming, ankle weights, skipping, and jogging. Another way to increase your children’s height is to inspire them to do yoga every day, especially Surya Namaskar and chakrasana. Make these activities a regular affair in your children’s lives, and you will soon witness a healthy increase in their height.


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  1. Calcium
  2. A potential medicinal importance of zinc in human health and chronic disease

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A jack of many trades and a master of some, Shirin is a writer, a fashion designer, and a chef... more