8 Simple Ways To Increase Height In Kids

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

Reviewed by Rohan AroraRohan Arora, Personal Trainer & Sports Nutritionist
By Shirin MehdiShirin 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 may develop in their own time, many parents remain worried about their child’s height. While proper diet, nutrition, and ample physical activity are crucial in supporting your child’s growth, genes also play a role. 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, most of them are bogus.. Conversely, eating such non-prescription drugs can lead to several physical complications.

Hence, you should never take those advertisements seriously. Here are some simple guidelines that truly work to support a child’s growth and development.

1. Balanced Diet For Overall Growth

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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, strengthen bones, and stimulate body growth. 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.

StyleCraze Says
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

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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. 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

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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 they skip, their body stretches and may help them in optimizing their growth.

6. Swimming

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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.

Stylecraze Trivia
Most children are ready for swimming lessons by their 4th or 5th birthday.

7. Ankle Weights

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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

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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.

It is also important to ensure that your child gets quality sleep each night as this is an important factor for growth and development. Also avoid environmental factors that can impair growth, such as smoking or poor air quality.

While genetics play a major role in determining a person’s height, it is not the only factor. The right nutrition and regular exercise may may also affect a person’s growth. So if you want to optimize your kid’s height, give them healthy and balanced meals, and motivate them to do stretching and hanging exercises regularly. You can also have them do swimming, ankle weights, skipping, or 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, to support their natural growth and development.

Frequently Asked Questions

What causes a child to grow slowly?

Slow growth can be a result of malnutrition, genetic disorder, growth hormone deficiency, or health issues (3).

What age do boys stop growing?

Most boys stop growing around the age of 16 after reaching puberty.

Does Pediasure increase height?

No, there is currently no research that indicates that consuming Pediasure may increase height in children.

How do I know if my child has low vitamin D?

If your child experiences lethargy, frequent aches, pain, fractures, and delayed motor development, these are the symptoms of vitamin D deficiency (4). You can also get your child to take a Vitamin-D blood test to check for vitamin D deficiency.


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  1. Calcium
  2. A potential medicinal importance of zinc in human health and chronic disease
  3. Early recognition of growth abnormalities permitting early intervention.
  4. Signs and Symptoms of Vitamin D Deficiency in Children: A Cross-Sectional Study in a Tertiary Pediatric Hospital in the United Arab Emirates.

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