Best Exercises to Increase Height During Puberty (20-30cm taller)

Exercises to increase height with exercise movements, participating in sports activities create muscle force on bones, promote mineralization and bone modeling, and govern bone density. Puberty and puberty are important periods of skeletal development. 26% of bone minerals are accumulated during this time. Actively practicing sports during this period helps the bone system to grow well, increase bone density, which is beneficial for height development and is less likely to have osteoporosis in old age. After exercise, the pituitary gland is also stimulated to produce more growth hormone than usual. Get as much growth hormone as possible, the better your bones will develop, promoting a rapid increase in height. On the other hand, exercise also supports metabolism, the body absorbs nutrients better, eliminates toxins, the organs coordinate more flexibly, and improves reflexes. These are very beneficial for general health as well as the natural growth of height.

What factors determine human height?

Height growth is influenced by many factors:

– Genetics: Parents with outstanding height, children will also inherit tall genes. There are approximately 700 genes related to height that will be passed down from parent to child, which regulate the production of growth hormone and growth cartilage. However, genetics only affects about 23% of height. Children still have the ability to be short and short even if their parents are tall if they do not have appropriate health care during the stages of good growth and height.

– Nutrition: This is the factor that has the greatest influence on the natural height growth process. Nutrition from daily meals provides raw materials for bone formation, strengthens strong bones and ensures energy for the body to function all day. If you do not supplement with the necessary nutrients, bones will develop poorly, and your height will grow slowly.

Movement: The frequency and form of exercise govern about 20% of physical growth. Regular exercise and sports stimulates the process of bone mineralization and modeling of bones and joints, increasing bone density. Besides, exercise also makes the body healthier by promoting metabolism, eliminating toxins, increasing blood circulation in the body, etc. These factors also support the afternoon. higher growth better.

– Sleep and living environment: This factor affects 25% in the process of height development. If bedtime and total sleep time determine pituitary growth hormone production, your environment affects your overall health. When you live in a clean environment, the risk of diseases is significantly reduced, supporting favorable growth in height.

Are height exercises effective?

Most forms of exercise bring certain benefits to the skeletal system and height if you exercise moderately and properly. The effect of increasing height can be different depending on the exercise you choose and how you train.

The right, serious, regular exercise will promote long bones faster, increase bone density, take care of overall health. The proof is that most professional sports athletes, especially basketball, volleyball, swimming, badminton… have a much superior stature to ordinary people. It is the daily exercise that has contributed to their outstanding height.

Benefits of exercises to increase height with health

For health, height-increasing exercises also bring many practical benefits to health.

– Weight control: Exercise effectively burns calories and excess fat, supports rapid weight loss.

– Disease prevention: Physical activities promote high-density lipoprotein (HDL) levels – good blood fats, reduce triglycerides – Unhealthy blood fats, thereby helping blood circulate easily, reducing the risk of diseases Heart. Besides, exercise also prevents and controls many health problems: stroke, high blood pressure, diabetes, depression, cancer, arthritis…

Improve mood: Exercise stimulates the brain to produce substances that make you feel comfortable, relax, reduce stress. On the other hand, people who exercise regularly also have a more balanced body, promoting self-confidence.

Increase strength: Daily exercise improves muscle strength, increases endurance and endurance. The transport of nutrients and oxygen to the body’s tissues and cells is also more effective if you actively exercise every day.

Sleep well: Exercise during the day helps us sleep better and more deeply at night. However, avoiding heavy exercise before bed can make you toss and turn, make it difficult to fall asleep, and not get a good night’s sleep.

The best time to practice exercises to increase height

Each time of day, the benefits of practicing height increase exercises will be different, specifically as follows:

Morning: This is the best time of the day when the body burns excess fat, especially the belly fat area. Therefore, those who are looking to improve height and lose weight, please actively practice height increasing exercises in the morning .

– Afternoon: After completing work and school schedule, many people have the habit of exercising to relax their mind and take care of their health. The body has had certain activities throughout the day, so it will be easier to adapt to the exercises. This both increases performance and reduces the risk of injury.

– Evening: Exercising in the evening helps us sleep better, sleep easier and sleep more deeply. You can practice before or after dinner. However, avoid doing heavy exercises about 30 minutes before bedtime. This will make you tired, making it harder to sleep.

Exercises to increase height at home suitable for men and women

The effect of increasing height quickly or slowly depends greatly on the form of exercise you choose. Want to increase height quickly , should prioritize choosing the best height increasing exercises for all ages below:

Bend exercises.

Benefits: Bend exercises help stretch the muscles in the legs, improve leg muscle strength, lengthen the spine, thereby helping to grow taller.

How to exercise:

• Stand up straight, arms raised to the sky

• Slowly bend forward, fingers touching feet, try to keep knees straight

• Hold the pose for about 15-30 seconds, then relax your body and stand up straight

• Practice 5-10 times/practice session

Jump rope exercise

Benefits: The exercise to increase height jump rope affects the calves, joints in the legs, stimulates the process of ossification from cartilage, increases bone density and promotes height growth.

How to exercise?

• Hold the two ends of the rope tightly, jump up high, and thread the rope through the bottom of your feet.

• Repeat this process as much as possible.

Wall push exercise

Benefits: Practicing wall push-ups helps to straighten the spine and make it more flexible and stretch the calves. A straight spine and strong legs are ideal conditions for rapid height improvement.