Height increasing exercises combined with proper diet will benefit your body and improve your chances of growing tall. Actually, these exercises release and enhance growth hormones in your body which is responsible for height increase. If you are unhappy with your height even after crossing teenage then you should be determined and focused about growing tall. Exercises will strengthen your muscles and release the growth hormones and diet will keep these hormones fresh and active. These stretching exercise videos will help to increase your height even after your 20 years.About 20% or more of our body height depends upon our environment, activities and diet. Thus, we can increase our height in a natural way by following certain basic rules in our daily lives.
1. Proper Sleep:It’s a well-known fact that our body grows and regenerates tissues while we rest. Proper sleep and rest are absolutely essential in a growing body. It’s believed that the Human Growth Hormone (HGH) is produced naturally in our bodies during sound, deep and slow wave sleep. Growing children and teenagers should have at least 8 to 11 hours of proper sleep every night in order to reach their maximum height. It is extremely important to ensure that you have a proper sleeping environment. It should be serene, minus disturbing noises or strong lights. Here are some tips to ensure sound sleep
Taking a warm water bath before going to bed can greatly enhance the quality of sleep.
You can drink one cup of chamomile tea before hitting the bed. This is really useful to induce sleep.
Proper sleeping habit is definitely the top answer when it comes to growing one’s height naturally
.2. Regular Exercise and Sports:
One of the best tips to grow height naturally is by being physically fit and active as a child. Regular exercise and sports activity enhances one’s height. When you are physically active, your body demands more healthy nutrients and consequently, an increase in nutrient intake results in proper growth.
Indulging in sports activities like swimming, aerobics, tennis, cricket, football, basketball or a number of stretching exercises are a good way to keep our body growing. Our muscles improve our growth prospects besides cleansing and detoxifying our body through sweating. Regular exercise or sports should definitely form a part of our daily activities.
Swimming is one of the best ways to increase your height. If one starts this at an early age, surely his/her height will be adequate. 2 hours of daily swimming for 4-5 days a week can be highly effective in increasing your height. The breast stroke is specially recommended for those who wish to increase their height. Swimming is a full body, intense form of exercise which will help to lengthen your muscles and build muscle strength.
Some of the stretches you can try out with to begin are the car stretch, super stretch, cobra stretch, the bridge, bow down, twists, the table and basic leg stretches. It is recommended to do simple stretching exercises on a regular basis, for a minimum of 15 minutes for these to be effective for you. Stretches serves a great warm up before a workout.
Hanging exercises can be useful to grow one’s height through exercise. Though these may seem a bit tough to try out in the beginning, you would get the hang of it slowly. All you need is a bar for this. Hang from it with your arms and spine stretched for 10 seconds. Repeat 12 sets one after the other or continue to do this for 2 minutes every day.
3. Yoga:Yoga is a great and comparatively less strenuous way to increase your height naturally. Yoga brings about overall fitness which is useful to give a boost to your height. Certain yoga poses facilitate the release of growth-inducing hormones in the body. The stretching and balancing exercises involved in yoga strengthen the muscles and improve the posture of the body as well. Try yoga poses such as triangle pose (trikonasana), cobra pose (bhujangaasana), mountain pose (tadasana), pleasant pose (sukhasana), tree pose (Vriksasana). You can addSuryanamaskar to your fitness regime too.
4. Maintaining the Correct Posture:Due attention should be given towards maintaining a correct posture from childhood. Simple things like sitting straight on a chair, keeping your shoulders straight, chin high, and hips over your feet while walking or standing can actually have favourable effects on your height. Do not slouch while walking.A straight spine and a strong back are very vital in increasing your height. Align your neck and head without bending or slouching. Having a good pillow and a body-friendly mattress are equally important in keeping your spine comfortable.It should be noted that your shoulders should not stoop while walking or standing. Hunching should be avoided by all means. A good posture makes you look tall, smart and confident.
5. Balanced Diet:
A balanced diet is absolutely essential to get proper nutrition. Stay away from junk food at any cost. Avoid saturated fats, carbonated drinks and excessive sugar-loaded foods as these can cause a negative impact on your height. It should be ensured that you get all the vitamins and minerals that your body needs, to grow to your full height.
Vitamin D and proteins help in triggering the growth hormones, and are required for proper growth of teeth and bones. Hence, the foods which are rich in these nutrients such as cheese, legumes, tofu, lean meat, egg white should be included in your diet.
Intake of zinc is also very important as its deficiency can lead to stunted growth in children. Foods such as asparagus, chocolate, eggs, oysters and peanuts are rich in zinc.
Calcium found in dairy products and green vegetables is required for the growth and development of bones.
Apart from this, other nutrients like minerals like magnesium and phosphorus, carbohydrates and vitamins should not be ignored as they also contribute towards proper growth of the body. The nutritional requirements can also be fulfilled by taking supplements in limited quantities.
It is important to have a good metabolism. Hence, you can have six balanced meals throughout the day. Smaller but well-spanned portions can be helpful to boost your metabolic rate. This will lead to lesser fat storage in your body, thus allowing you to grow to the proper height.