Human height is a metric trait that is a characteristic that is measured in quantity and controlled by genes and environmental factors. Yesterday I met one of my besties after a long time. We both are mothers of naughty kids who are in their “tweens”. After exchanging pleasantries and catching up with each other’s life she expressed her concern about her kid’s growth a few times in midst of our conversation. Both of them are having good height but their kid was quite tiny even at the age of 10 and that is what bothers them. So in this article, I will be discussing tips to increase child’s height.

When it comes to height various factors play a major role but in addition to genetics, eating the right kind of nutritious food is very important that helps in child’s growth. While men grow till the age of twenty-five whereas women attain their full height by age of eighteen or nineteen.

But proper diet and exercise helps a bit to enhance height and we really should try out that. So here are few Tips to increase child’s height:


Exercise and sports stimulate the release of growth hormone that contributes to one’s height. To enjoy good height one must exercise regularly and take part in sports activities.There are some height specific exercises.

1. Skipping

where you need to jump.One must do skipping for at least 30 minutes each day in open area.

2. Stretching body.

Stretching is another effective way to enhance height at any age.Try to stretch body on toes for few minutes daily several times a day.

3. Make kid to stand against the wall with back towards it.

Raise hands and stretch as far as possible.All kids love to hang from bar and this playful exercise help to straighten the spine and elongate vertebrae.

There are some games like cycling on a regular basis can also help to get good height and a toned body.Besides all these proper sleep is must which actually stimulate growth hormones.

4. Hanging.

For decades, it has been recommended to hang in order to gain height. Hanging from bars aids in the elongation of the spine, which is an important aspect of growing taller. Aside from hanging, you can also have your child perform pull-ups and chin-ups. Both exercises strengthen the muscles in the back and arms.

5. Swimming.

Swimming is another fun and healthy activity that can help your child’s overall development. It’s a full-body workout that targets all of the body’s muscles. Swimming also incorporates a lot of stretching, which helps to strengthen the spine and promote good height.

6. Add some yoga asanas to their routine.

Yoga practice entails a lot of stretching and balance, which are both beneficial to your child’s height. Make your child practice yoga asanas such as Surya Namaskar, chakra asana, and tree pose. Try to do the poses with your child so that he can be inspired by you.

DIET Proper nutrition is also one of the important factors for the enhancement of height.

1. Protein-rich foods.

Protein-rich food can increase height. They contain amino acids which are designed for growth and are also essential for maintaining healthy bones and muscles, tissues organs, skin, and teeth. So switch to a protein-rich diet like fish egg milk and legumes.

2. Minerals.

Food containing minerals like magnesium, phosphorus, fluoride, iodine, iron, and manganese also play an important role in increasing height and body growth. Mineral-rich foods like green leafy vegetables are a must in the diet.

3. Vitamins.

Among vitamins, vitamin D is one of the most vital for the development of strong bones.

Foods That Help Child To Grow Taller

1. Chicken.

It is a rich source of protein and also contains other essential nutrients, which make your meal healthy.

2. Leafy greens.

Leafy greens include spinach, kale, arugula, and cabbage, which are rich in nutrients. It offers a good amount of vitamin C, calcium, iron, magnesium, and potassium.

3. Yogurt.

Yogurt has all those nutrients which are essential for growth, including protein. Some types of yogurt also contain probiotics, which are beneficial bacteria that can help support gut health.

4. Eggs.

Eggs contain a good amount of vitamins and minerals which are essential for growth. It also contains vitamin D which helps in calcium absorption which helps in maintaining skeletal health.

5. Milk.

Milk is rich in nutrients that are important for bone health, including calcium, phosphorus, and magnesium. Which helps make your bones strong.

Try Some Asanas Also 

Here are some yoga asanas to increase your height.

1. Mountain Pose (Tadasana)

It is an asana in which you form a mountain pose and stretch all your muscles which facilitates the formation of growth hormones in the body.

2. Cobra Pose (Bhujangasana)

It is an asana in which the muscles are stretched on your lower back, upper back, and stomach. It helps in reducing bad fat around the waist. It is considered one of the best yoga asanas to increase your height.

3. Tree pose (Vriksh Asana)

This asana is done by making a tree pose that activates the pituitary gland, which promotes the production of growth hormones.

4. Triangle Pose (Trikonasana)

This asana strengthens ankles, knees, arms, legs, and chest. It helps in improving the alignment of the spine.


Junk food like chips and colas. Prevent kids from malnourishment. Malnourished during growing years of kids won’t help them to reach their full potential. If a kid is provided with proper nutrition will likely reach a genetically predetermined height possibly a little taller.

Happy Parenting with Budding Star!

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About Akansha Bansal

Post graduate in Masters of Business Administration from Panjab University, Chandigarh. She live with a notion “SIMPLE LIVING, HIGH THINKING” and have an optimistic approach towards life. Always eager to learn new things... She loves to write blogs on parenting. She is the Co-founder of "Budding Star".

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