Khaberni - The growth of children's height is influenced by genetics, nutrition, and physical activity. While genetics play a major role, studies show that regular exercise during childhood and adolescence can stimulate growth by enhancing bone health, improving body posture, and increasing growth hormone secretion.
According to a report published by the "Times of India," scientific studies have proven the effectiveness of the following five exercises in supporting children's height growth, alongside proper nutrition and sufficient sleep:
1. Stretching Exercises
Stretching exercises enhance flexibility, relieve pressure on the spine, and improve body posture, which is essential for reaching maximum possible height. According to a 2018 study published in the Journal of Physical Therapy Science, regular stretching exercises improve spinal flexibility and help in lengthening the muscles surrounding it, contributing positively to height growth during developmental stages. Stretching exercises also improve body posture, making children appear taller and promoting spinal health.
2. Swimming
Swimming involves full-body movements that flex and stretch the body’s muscles and joints, effectively lengthening and relaxing the spine. According to a study conducted in 2016 and published in the Asian Journal of Sports Medicine, swimming increases the secretion of growth hormone, which improves overall growth and physical development in children. Water resistance and buoyancy support longitudinal body growth while reducing the load on the spine.
3. Jumping Exercises
Jumping activities apply mechanical load to the bones, stimulating bone cell activity, which increases bone mineral density and activates growth plates. A notable study conducted in 2007 and published in the Journal of Bone and Mineral Research showed that high-impact loading exercises like jumping significantly increase bone mineral content in children, contributing to skeletal growth. These exercises enhance bone strength and can stimulate height increase.
4. Basketball
Basketball combines running, jumping, stretching, and quick movements, which collectively stimulate the secretion of growth hormone and improve body posture. A prominent study conducted in 2018, and analyzed by the European Journal of Applied Physiology, found that basketball players can experience an increase in height during adolescence compared to non-athletes, largely due to frequent stretching and jumping movements.
5. Cycling
Cycling enhances the activity of lower limb muscles, applying beneficial mechanical pressure on bones and joints, thereby enhancing growth. Results of a study conducted in 2019 and published in the Journal of Sports Medicine and Physical Fitness showed that children who regularly engage in cycling demonstrated improvements in bone density and musculoskeletal system growth, which is directly related to the potential for increased height.
