Parents let their children get enough sleep, eat healthy, nutritious food and maintain physical activity such as yoga and stretching regularly to increase height.
Gene plays an important role, affecting the height of children. However, this is not the only factor. Living conditions, diet and exercise can also promote children’s height growth.
Get enough sleep
The body releases growth hormone HGH which plays a direct role in height growth. Occasional lack of sleep does not affect growth, but in the long term, not getting enough sleep inhibits growth hormone, inhibiting height. Children 6 to 12 years old should sleep about 9-12 hours each night. Teens 13 to 18 years old should get 8-10 hours of sleep each night.
Daily exercise
Physical activity during childhood and adolescence can affect the development of muscle, bone, and fatty tissue in the body. In particular, aerobic exercises, muscle strengthening activities and bone strengthening exercises support maximum height. Children and adolescents 6-17 years old should engage in moderate to vigorous physical exercise for one hour or more each day.
Yoga
Yoga includes many stretching movements along with balancing, both of which are very good for height growth. The child lies on his stomach, supporting himself on his hands and knees. Align your wrists under your shoulders and your knees under your hips. Slowly stretch one leg straight out behind you, back straight, head slightly raised. Hold the position, continuing to breathe deeply for as long as possible. Switch legs and repeat 4-5 times.
Yoga includes many stretching and balancing movements to help children increase height. Image: Bao Bao
Balancing diet
The simple way to ensure your child achieves optimal height is proper nutrition. The diet not only provides the baby with appropriate nutrition to grow tall, but also supports health from the inside.
A balanced diet should combine protein, fat, carbohydrates, vitamins and minerals. Prioritize fruits, vegetables, whole grains, fat-free and low-fat dairy products, and drink enough water. Limit calories from solid fats and added sugars.
Zinc is a nutrient that has a great influence on children’s development. Including foods rich in this nutrient such as peanuts, pumpkin seeds, and seafood in the diet is also beneficial.
Stretching, stretching
Simple stretching exercises can have a big impact on a child’s height. Stretching helps lengthen the spine, improving better posture. Parents let their children stand straight with their backs to the wall and ask them to stretch their bodies up to the wall and stretch their muscles. Another exercise is for the child to sit on the floor, spread his legs in front of him, bend over and try to reach both toes with his hands.
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Pull-up bar exercises can increase arm endurance, stimulate muscles, and help lengthen the spine. This exercise also tones the body and improves height very well. The child hangs on the beam with both hands, with his feet not touching the ground. Hold this position for about 30 seconds to a minute and repeat. Parents encourage their children to practice about 5-10 minutes a day.
Rope skipping
Jumping rope is a simple, game-like exercise for children, affecting the entire body. Jumping rope promotes vertical body development. This is also a healthy cardiovascular exercise, helping your baby stay active and healthy.