5 Simple Tips To Increase Height After 25 Years Of Age

Psst. It is not impossible to become taller even after you cross the 20-year mark.

Medically reviewed by Reda Elmardi, RDN Reda Elmardi Reda ElmardiRDN facebook_iconinsta_icon
Written by , Health & Wellness Writer Charushila Biswas Health & Wellness Writer Experience: 6 years
Edited by , Senior Editor Ravi Teja Tadimalla Senior Editor Experience: 8 years
Fact-checked by , Senior Health & Wellness Writer Sindhu Koganti Senior Health & Wellness Writer Experience: 6 years

Do you want to grow taller in your twenties? If you believe that you cannot add a few inches after the age of 25, you are incorrect. Are you wondering how to increase height after 25? You have come to the right place! If you are past the age of 25, you can still naturally raise your height by correcting your posture and adopting these five height-increasing strategies with no side effects. You will notice results if you stay committed. Before you dive into the methods, let us explain to you why you stopped growing in the first place. Keep reading!

Why Does Height Stop Increasing?

According to a study featured in the journal Obesity (Silver Spring), the average height of 18‐ to 59‐year‐olds in the year 2019 was found to be 168.5-168.6 cm or around 5 feet 5 inches. The data was taken from the electronic health records of about 15 million adults in the United States.

Height increases up to the age of 18 in women and up to the age of 24 in men. It is rather difficult to increase height after reaching adulthood as the production of these hormones slowly stops. Growth is controlled by hormones like human growth hormone (HGH), thyroid hormones, and sex hormones. The length of the bones increases due to the presence of growth plates or epiphyses at the end of long bones. HGH is produced by pituitary gland stimulates bone growth at the growth plates. As you get older, the growth plate fuses, and there is no room for HGH to stimulate bone growth (1).

How To Increase Height After 25 Naturally?

It is really difficult to increase height after the age of 25, primarily due to the fact that the bones stop growing at this age. Surgeries and growth hormones which promise height growth in adults are potentially dangerous and detrimental to the body. However, with a few tricks and tips, it is possible to add a few inches or at least appear taller. In fact, these tricks can also help those who want to increase height after 20, 21,22 and 25 years of age. So, check these simple yet effective tips to know how to grow taller.

1. Proper Diet and Nutrition

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Proper diet and nutrition play a vital role in improving your height. Your body should be able to absorb vitamins, minerals, and nutrients in order to incorporate them into your system for the proper growth and height gain. A balanced diet rich in calcium, vitamin D, phosphorus, iodine, and magnesium is extremely important for proper growth (2). Intake of trans fats and saturated fats should be restricted as they are difficult to digest and interfere with the absorption of nutrients. In order to get protein, carbohydrates, amino acids and calcium required for healthy growth and development, make sure you include the following food items to your diet.

Foods To Eat To Increase Height After 25

  • Carrots
  • Egg yolk
  • Beef
  • Fish – tuna, mackerel, and salmon
  • Liver
  • Green leafy vegetables
  • Potatoes
  • Nuts such as almonds and peanuts
  • Chicken
  • Beans
  • Peas
  • Fruits like apples and bananas
  • Milk and dairy products

The importance of calcium in the overall development of the human body cannot be ignored. This nutrient is vital for the growth and maintenance of strong bones and cartilages. However, there is no scientific evidence suggesting that it can increase height. Thus, it is advisable to have milk and dairy products to fulfill your calcium requirements (2). Apart from this, you should also drink at least 6 to 8 glasses of water daily to detoxify your body.

2. Exposure To Sunlight

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Sunlight is one of the most important sources of vitamin D. Vitamin D contributes to your height in the greatest way because of its effect on bone growth (2) (3). Exposure to sunlight allows your body to get the required dose of Vitamin D. Sunbathing, especially early in the morning or late afternoon, can be very beneficial because the ultraviolet radiation is at its lowest during this time.

protip_icon Quick Tip
Hairstyles such as the hair pouf, bouffant, or top knots that rest on the top of your head can make you look taller.

3. Stretching And Exercise

Exercise is extremely crucial to gain good height as growth is stimulated when the body is being exercised and stretched. Exercising stimulates the secretion of the growth hormone (4). These exercises will also improve your posture and help you grow at least an inch in height. In addition, anecdotal evidence suggests that weight-bearing workouts can encourage the development of new bone tissue, which may possibly help increase height slightly. Apart from exercise, sports activities like cycling and swimming can also help in increasing height. The exercises given below might be helpful in gaining some height after the age of 25 years.

Forward Bend

Forward bend exercise can help to increase height after 25
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  • Stand straight, core engaged, feet together, and hands on your side.
  • Raise your hands above your head and inhale.
  • Now exhale slowly, and bend down. Allow your hands to touch your feet and your head to your knee.
  • Now, inhale and slowly raise your body up, stand straight with your hands over your head.
  • Repeat this 10 times.

Time Duration – 5 minutes

Tip – You can bend your knees a little when you bend down if you are a beginner.


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  • Lie down on your belly on a mat.
  • Extend your arms in front, keep your toes point out.
  • Now, lift your hands and legs up, as if you are flying. Feel the stretch in your core, glutes, chest, and shoulders.
  • Hold this pose for 5 seconds and then exhale and slowly drop back to the starting position.
  • Repeat this for 10 times.

Time Duration – 8 minutes

Tip – Initially, if you are not comfortable holding the pose for 5 seconds, hold it for 3 seconds.

Spot High Jump

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  • Stand straight with your core engaged, relaxed shoulders, feet together, and hands on your side.
  • Now, bend your knees and elbows a little and use the force of your legs and arms to propel your body up.
  • Keep your body straight when you are in the air. Try to jump as high as possible.
  • Land safely by first landing on your feet and then bending your knees a little so that the shock is absorbed by the knees a little. This will prevent any injury to your feet.
  • Repeat this 10-15 times.

Time Duration – 10 minutes

Tip – If you are a beginner, do 2-3 sets of 5 jumps. Make sure you land on your feet smoothly without hurting your feet or knees.

Rope Jumping

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  • Stand straight with your feet together, core engaged, and shoulders relaxed.
  • Hold a rope and swing it by rotating your wrists. Jump the rope to prevent falling.
  • Repeat this 30-50 times.

Time Duration – 8 minutes

Tip – Do this exercise on a flat and even ground.


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  • Stand straight, shoulders relaxed, and feet together.
  • Do a full squat and sit down, touch the floor with your fingertips, and press the floor, raise both your hands above your head, and propel your body up into a jump.
  • Land on your feet, bend your knees, and again do a full squat and touch the floor with your fingertips.
  • Repeat this 10 times.

Time Duration – 4 minutes

Tip – Jump as high as possible. When you are comfortable enough, do 2-3 sets of 10 burpees.

Bar Hanging

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  • Stand below a bar.
  • Jump slightly to catch hold of the bar and hang.
  • Hold the pose for 5-10 seconds.
  • Release the bar and count 10 and then repeat.
  • Do this 15 times.

Time Duration – 15 minutes

Tip – When you hold the bar, your palms should face forward.

Note: Extreme stretching exercises can actually harm your growth plates and make you shorter over time. Hence, consult your fitness trainer before starting these workouts.

So, these were a few exercises that can help you increase your height after you cross 25. Now, let me tell you about a few yoga poses that are best to increase height.

4. Yoga

Apart from regular exercising, practicing yoga also helps in maintaining the correct posture, which makes you look taller. It contributes to the overall development of your body and stimulates the production of the growth hormone (5). The different yoga positions make your body supple, besides stimulating the growth hormones. So, here are the best yoga poses for increasing height after 25.

Tadasana (Mountain Pose)

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  • Stand straight with your shoulders relaxed, and feet slightly apart.
  • Slowly raise your hands above your head and lock the fingers of both your hands together.
  • Now, slowly lift your ankles and turn your palms up towards the sky. Feel the stretch from your ankles to calves to spine and your head.
  • Hold this pose for 3 seconds and then slowly lower your ankles.
  • Repeat this 10 times.

Time Duration – 7 minutes

Tip – Do this early in the morning.

Bhujangasana (Cobra Pose)

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  • Lie down flat on your belly, toes pointed out, palms on the side of your chest, and forehead is touching the floor.
  • Now, support your body on your palms, and slowly lift your head up towards the ceiling and lift your upper torso up. Keep your core engaged and look towards the ceiling.
  • Feel the stretch in your core, glutes, hamstrings, calves, shoulders, biceps, neck, and wrist extensors and flexors.
  • Now, slowly lower your body and come back to the starting position.
  • Do this 10 times.

Time Duration – 10 minutes

Tip – Keep your legs straight and squeeze your glutes as you lift your upper torso up.

Adho-Mukha Svanasana (Downward Dog Pose)

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  • Assume a fetal pose, toes inward, arms extended, and forehead on the ground.
  • Now, slowly come to a cat pose.
  • Flex your toes to touch the ground and to support your lower body.
  • Slowly, lift your knees up and raise your hips. Your palms and toes should support your body.
  • Now, straighten your knees and simultaneously lower your ankles. Let the ankles touch the ground.
  • Keep your arms extended, your palms on the floor, and try to bring your head close to the knee.
  • Hold this pose for 20 seconds.
  • Now, slowly come back to the starting position.
  • Repeat this 5 times.

Time Duration – 10 minutes

Tip – It’s okay if you are not able to put your ankles down on the floor completely. Practice this asana daily, and one day you will succeed.

Trikonasana (Triangle Pose)

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  • Stand straight with your feet wide apart.
  • Turn to your right, right foot pointing to your right and left foot pointing straight.
  • Now, bend your body to the right side and touch your right foot with your right hand. Your left arm is now above your head, make sure to keep both arms in a straight line.
  • Look up towards your left arm and feel the stretch in your thighs, back, obliques, and neck.
  • Hold this pose for 20 seconds and then slowly go back to the starting position.
  • Do this on the left side as well.
  • Repeat this 5 times.

Time Duration – 10 minutes

Tip – Breathe in and breathe out as you hold the pose for 20 seconds.

Sarvangasana (Shoulder Stand)

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  • Lie on your back, core engaged, feet together, and shoulders relaxed.
  • Squeeze your glutes, quads, and hamstrings and lift your legs up.
  • Now, support your back by holding your waist with your palms and then lift up your pelvis.
  • Form a steady and straight line, point your toes up, and look up to your toes.
  • Hold this pose for 5 seconds.
  • Slowly and gently, lower your body and come back to the starting position.
  • Do this 5-7 times.

Time Duration – 12 minutes

Tip – Keep your feet flat on the ground.


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Stretch yourself on a daily basis after having a bath while your muscles are warm. After walking for 5 minutes, gently shake each arm and each leg to loosen up and release tension. The entire side of your body should be stretched, starting from your fingertips through your shoulder and hip all the way down to your toes. This sequence should be repeated at least 3 to 5 times for best results. But how will these exercises help to increase your height? Find out next.

Benefits Of Yoga And Exercise To Increase Height After 25

All the exercises and yoga asanas mentioned here helps improve blood circulation, improves posture, strengthens bones, helps better food absorption, and keeps the stress away. Do these exercises regularly to see a visible difference in just 2-3 weeks. Now, let me give you the last and most important tip to increase your height after 25 years of age.

protip_icon Quick Tip
Wear the right clothes to appear tall. Go for clothes with vertical designs and patterns. Wear well-fitted clothes instead of baggy or loose outfits, and opt for monochrome designs.

5. Proper Sleep

Get proper sleep to increase height after 25
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Adequate sleep is absolutely necessary because of the fact that the growth hormone does its job of thickening and lengthening your bones during deep sleep (6) (7). Correct sleeping posture is also crucial for proper growth. Deep sleep on a daily basis in conjunction with proper diet and exercise should be achieved, and the following tips should be followed to facilitate deep sleep.

  • Use a comfortable and firm mattress.
  • Always wear clean, soft and comfortable clothes while sleeping.
  • Ensure that the room is dark and quiet while you are asleep.
  • A warm bath before going to sleep greatly enhances the quality of your sleep.
  • Relax and practice deep breathing before going to sleep.
protip_icon Did You Know?
The surgery to become taller is called the limb-lengthening procedure. This procedure is quite risky and may cause serious complications. Therefore, it is only recommended if a person has one limb that is significantly shorter than the other.

What Else Can You Do To Increase Height After 25 years?

Wondering how to get taller after 25 years? Here are a few tips to help you out:

  1. You can go for swimming.
  2. You can ride a bike every day.
  3. You can take height increasing Ayurvedic products.

Infographic: Tips To Look Taller

While you might not be able to grow a few inches taller after 25 years of age, there are some helpful pointers you can follow to look taller. Simple things like changing your clothing patterns or posture can make you look taller.

Check out the below infographic to learn a few tips on adding height to your appearance.

Get the high-quality PDF version of this infographic.

Download Infographic in PDF version

It is highly impossible to increase your height after 25 years of age, but you can definitely try out some tricks to appear taller even after you stop growing. The trick lies in posture correction by way of regular exercise. Do exercises like forward bends, spot high jumps, rope jumping, burpees, and bar hanging to correct your posture and appear taller. You can also try doing yoga to correct your posture by performing asanas like mountain pose, cobra pose, downward dog pose, shoulder stand, and triangle pose.

Frequently Asked Questions

When do males and females reach their full adult height?

The height growth age limit for males and females are different. Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital, says, “Females typically stop growing after they finish puberty. This can be anywhere from 12 to 15 years. Men start puberty a little later, and they will typically stop growing around 16-18 years. There are some females and males that grow a little after this time period, but it is very uncommon.”

How much do genetics play a role in increasing height?

Feder says, “On average, genetics are 80% responsible for a person’s height. The rest is based on factors, such as nutrition, activity, sleep, and environment. Typically, you will be an average of your mother’s and father’s height as far as the genetic component goes.” Also, studies suggest that genetics accounts for around 80% of an individual’s height. However, socioeconomic status, health, and nutrition also have an impact on a person’s height (8).

Which supplements can increase my height up to 1 to 2 inches?

Only a few instances exist where supplements have helped older adults boost their height. Studies suggest that taking arginine supplements may help stimulate the human growth hormone (HGH), the hormone responsible for stimulating growth(9). However, some supplements that claim to increase height may not be effective and may cause adverse effects instead. Hence, consult your doctor before taking any supplements.

How to increase height by 4 inches?

Though it is difficult to increase height after a certain age, proper nutrition, exercise, and sleep may help increase height. People in the adolescent phase can increase their height by 2 to 4 inches with regular exercises, stretching, or HGH supplements.

How to increase height in 1 week?

It is scientifically not possible to increase height in 1 week. However, following the tips listed above may help improve the height gradually.

Key Takeaways

  • Genetics plays a prominent role in determining the height of a person.
  • It is highly difficult to increase height after the growth phase because, after the age of 25, growth plates cease their growth.
  • However, if you follow some simple tricks, such as maintaining good posture and standing straight can help you look taller.

Curious about height-increasing foods? Delve into the potential benefits of incorporating these foods into your diet and possible height-gain. Watch now and discover the possibilities!


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. The Biology of Stature
  2. Height
  3. Vitamin D and Skeletal Growth and Development
  4. The Effects of Exercise on Growth
  5. Effect of Regular Yogic Training on Growth Hormone and Dehydroepiandrosterone Sulfate as an Endocrine Marker of Aging
  6. Skeletal Effects of Growth Hormone and Insulin-like Growth Factor-I Therapy
  7. Growth hormone Secretion During Sleep
  8. Adult height, nutrition, and population health
  9. Oral arginine attenuates the growth hormone response to resistance exercise
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