Best Exercise to Increase Height

KayaWell Icon

Up until the age of 21, the human body goes through a normal process of growth. You can inculcate healthy habits that will help you grow taller during your developing years. While the number of inches you acquire is largely determined by genetics, good habits can help you increase height.

What is HGH?

The pituitary gland in our brain produces HGH or human growth hormone. Our height, bone length, and muscular growth are all controlled by HGH.

Exercise stimulates growth hormone (GH) secretion, and both aerobic and resistance exercise result in significant, rapid increases in GH secretion.

Best Exercise for Increasing GH Secretion

Let's have a look at some simple activities that help with HGH secretion now that we know how important it is.

1. Swimming

Swimming is one of the most efficient ways to increase height and lose weight. Swimming, on the other hand, can be done in a variety of ways. To increase height, you don't have to master all of them. Front crawl is the style you should concentrate on the most.

The legs and body must bend and stretch forward while maintaining steady and alternate arm and leg tension, resulting in flexible joint movements. As a result, front crawl is widely recognized as the most effective method to increase height.

2. Jumping Exercise

Jumping is one of the most effective ways to increase height. It aids in the strengthening of both the spine and the calf muscles. It increases bone density and stimulates fast blood flow in the bones by stimulating growth hormones.

3. Hanging Exercise

Hanging is a simple and entertaining approach to gaining height. This may be done anywhere. Hanging from a bar, stretch your arms and legs; if the bar is too short, bend your knees. It works by straightening your spine and lengthening the cartilage in your vertebral column to help you grow taller. Hold for 30 seconds, then release and repeat 10 times more.

4. Standing and Seated Toe Touch

Toe touch exercise increases height by straightening the spine and increasing the flexibility of bones and muscles This exercise can be done in two ways – standing and seated.

For standing toes touch, Stand with your feet hip-width apart in a natural position. Bend forward from your hips and extend both hands for your toes. Hold this position for 30 seconds and then repeat ten times more.

For seated toe touch, Sit with your back straight, legs straight out in front of you, and feet flexed on the ground. While breathing, raise your arms above your head. Exhale and reach your arms out to your toes while bending your hips. Extend your arms as far as they will allow. Hold this position for 30 seconds and repeat it 10 times.

5. Triangle Pose

Triangle posture, also known as trikonasana, activates your core muscles, which aids in balance and stability. Stretches and lengthens the spine. This pose improves balance and stability, opens your hips and shoulders, lengthens your spine, strengthens your core, and reduces stress. 

6. Pelvic Shift

The pelvic shift is one of the most efficient exercises for gaining height and avoiding side effects from long periods of sitting. 

Bend your knees together and lie flat on your back on a wooden surface or a yoga mat. Pull your pelvis up and hold it in place for 5-10 seconds before letting go. Rep as many times as you can with this movement. Take extra precautions and monitor any back pain or sprains.

7. Rope Skipping

Skipping is an excellent technique to increase height. You can acquire roughly 1 or 2 inches of height if you skip every day during adolescence. All muscles and ligaments tense and stretch while skipping. As a result, skipping can assist you in gaining a few inches.

Take a skipping rope and hop with both legs together in sync with the cable.

You can continue doing this as long as you don't feel tired. However, it is important to stay consistent with your skipping routine.

Best Sports to Increase Height

Any sport is engrossing and entertaining. The best part is that sports can improve your posture and make you look taller!

While participating in any outdoor sport, your body goes through a cycle of stretching and compressing. This helps you grow taller by increasing blood flow and human growth hormones.

Sports are a fantastic technique for children to acquire proper body posture and growth during their early years. 

Sports that will Aid Height Increase till you are 21!


Basketball players are taller than most people. Basketball is a sport that requires a lot of jumping and sprinting. Gravity and your body weight combine to compress your body as you descend, increasing blood flow to your growth plates. Basketball also involves ample running, which has been shown to release HGH, a growth hormone. 


Tennis is a high-impact sport first and foremost. This simply means that it helps to increase height and bone density

Because of the footwork and running required in tennis, you can improve your bone density. Tennis is more than merely hitting a ball with a racquet. Second, tennis is a great way to strengthen your core. Your back will benefit from a strong core. If you play tennis regularly, it will improve your posture and make you appear taller.


Badminton is a sport that necessitates a great deal of adaptability. Badminton can help you grow a few inches taller during your growing years. Badminton is a total-body workout. Badminton is great for your heart health and can burn up to 450 calories each hour.


Cycling can be an efficient technique to increase height if your growth plates are not closed and your body is still producing height growth hormone (HGH). It does not cause HGH production, but it can help to boost it, especially throughout puberty and, in rare cases, at the start of adulthood.

The result may vary from one person to the next. Several other factors, including heredity, nutrition, and the amount of time spent cycling, also play a role. On average, cycling can extend your shin bones by 1-3 inches.

Increase Height: Nutrition Matters Too!

Your genetics account for 60 percent to 85 percent of your height. The rest is up to you, specifically your diet and lifestyle. If you are malnourished during your early years, you will not reach your full potential, both in terms of your cognitive and physical abilities.

Exercise or any form of physical activity during the growing years has to be complemented by a healthy diet.

If you want to increase height, here are a few food habits you should develop early:

Increase your calcium, protein, and Vitamin D intake. This will increase the health and strength of your bones.

Vitamins and minerals play a role in height gain. Dairy products are an excellent sources of Vitamin.

Eat a good amount of leafy vegetables and drink lots of water.

Last but not least, get a good amount of sleep. And follow a consistent sleeping pattern.

10 Super-Foods for Increasing Height

1. Milk

2. Soya beans

3. Beans

4. Green vegetables

5. Fruits

6. Quinoa

7. Tofu

8. Grains

9. Dairy products

10. Almond

The Bottomline

Our growth plates do not fuse until we are 21 years old. That means that by eating correctly and exercising regularly, we can increase our height. However, you may be persuaded to increase height by using tablets and other supplements. Health experts advise against it.

If you're considering using human growth hormone (HGH) medications to increase height, talk to a pediatric endocrinologist first. Thankfully, Kayawell, a total online health solution, makes it extremely easier to find the best health experts near you. Visit Kayawell and book an appointment with the beat and most trusted health experts today!