4 Exercises & Diet To Help your kid Grow Taller 

Are worried that your child is shorter than all his / her classmate? To be talk is every child’s desire. And there are ways in which you can help your child achieve a good height. 

There are many myths related to height that floats around. Some parents believe that just because they are short, their will be short as well.  But with the right diet, posture and few exercises, it is possible to aid the growth of your child.  Exercises elongate and lengthen the bones. 

And in growing children the bands of cartilage around long bones of the arms and the legs stretch and allow for the bones to grow. 

Shortly after puberty, around the ages of 16 to 18, this cartilage fuses and doesn’t allow the bones to grow anymore. And this is why it is must to start practicing exercise to increase height at a younger age. 

So if you are looking for some proven tips that help increase the height of your child , you are in the right place. 

  4 Exercises To Lengthen Your Child 

  1. Stretching.

  Stretching is the great way to increase height. Get your child to start with simple stretches like the wall stretch. Make him stand against a wall with the back towards it . Raise hands in the air and stretch as far as possible, then sit in the same position on the toes and stretch the leg muscles. Repeat the process 10times. Another good stretch for the legs and back is to sit on the floor. Legs wide apart, then bend forward at the waist and stretch to touch the right toe. Your child can keep bending three to four times to stretch the legs muscles to maximum.  Then go back in the sitting position, and stretch to left toe. Toe-touching exercises are also great to elongate the spine and improve posture. 

  2. Yoga.

Some yoga asanas, especially the Surya Namaskar and the Adho Mukha Syanasana stretch the whole body easily. Have your child do basic breathing exercises before beginning. Then lie down on your back, lift hips and stretch legs backwards. Make sure the back is absolutely straight,  maintain this position and continue deep breathing for as long as possible. Also , pose like the Chakrasana can also help your child stretch the entire body. Here make your child lie down flat on the back, leg’s shoulder-width apart, bend knees so they touch the buttocks and bend elbows so that fingers touch the shoulder. Breath in and push up the body to create a ‘U’ position, breathing out and rest for  few seconds before repeating the pose.

 3. Hanging.

All kids love to hang from bars and this playful exercise can help straighten the spine and elongate the vertebrae. So encourage your child to do plenty of pull-ups.  Install a hanging bar in the house, Preferably, the bar should allow your child to be able to hang fully above the ground. But if you are more concerned about safety,  you can also teach your child to hang with the legs bent at the knees. It is best to hang for one to 10 minutes every day. Make your child do 10 repetitions of pull-ups or chin-ups daily for the best results.

4. High Intensity Workouts 

It is not recommended for the children under the age of 16 to lift weights or do any kind of stressful weight training.  During this period muscles need to develop naturally, and only high-intensity workouts and sports are best. Lifting weights at a gym can actually hamper the height of your child, so don’t allow it. However,  sports like basketball, tennis, and badminton are all great ways to promote growth hormones in the body and help your child grow taller. Running, swimming, and cycling are also great options. 

Other factors that play a Role in Increasing your Child’s Height 

Exercise are great to promote growth spurts. But did you know that the right diet and a proper sleeping routine can also help your child grow taller? 

Find out simple ways to help your child get taller naturally. 

 While sleeping, growth hormones are produced, which is why it’s a must that your child gets a maximum of eight (8) hours sleep. 

A balanced diet rich in amino acids will also promote better growth and development.  You are already concentrating on exercises, so make sure your child gets enough protein, vitamins, calcium for his/her body to grow in an optimum way.  You can also depend on supplements like pediaSure, a scientifically proven formula that ensures overall development in growing kids. Also, add pediaSure or Bournvita for growing kids in their daily glass of milk to ensure the have optimum energy through the day. 


No doubt about it, Milk does a body good. Children need calcium and vitamin D to support bone growth and milk is a one-step shop acting as a good source of both nutrients. Just three servings of milk or milk products a day —like cheese or yogurt— meets nearly 100 percent of your child’s daily needs for calcium and Vitamin D. 

Fruits and Vegetables

You may not thinks of fruit and vegetables as foods  that can help your child grow taller, but getting enough Vitamin A and C also helps make sure your kids grow to their potential.  Children needs three to five servings of fruits and vegetables a day. To meet those needs Offer a fruit and vegetable at each meal or snack. 

Whole Grains, protein, Zinc also contributes immensely to the growth of a child.

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