Height is the vertical distance between an object’s or a person’s lowest point and their highest point. Height in humans is a common indicator of physical growth and development and is influenced by both hereditary and environmental variables.
Height can be affected during childhood and adolescence by things including diet, exercise, and hormonal changes. After puberty, the growth rate usually slows down, but in some people, growth can continue into the early stages of adulthood. The eventual adult height is strongly influenced by heredity and can differ greatly between people. Here, let’s understand what are the exercises to increase height. Males and females both shall engage in exercise to increase height.
Height in boys and girls
The average height for boys and girls varies depending on factors such as age, ethnicity, and geographic region. Here are some general height statistics for boys and girls:
- Infant and toddler height: In general, boys and girls have similar heights during infancy and early childhood. The average height for a 1-year-old child is around 28 inches (71 cm) for both boys and girls.
- Childhood height: Girls tend to be slightly shorter than boys during childhood, with the average height for a 6-year-old girl being around 45 inches (114 cm), while the average height for a 6-year-old boy is around 46 inches (116 cm). By age 12, the average height for girls is around 59 inches (150 cm), while the average height for boys is around 60 inches (152 cm).
- Teenage height: During puberty, boys typically experience a growth spurt and become taller than girls. A 16-year-old boy’s typical height is roughly 68 inches (173 cm), whereas a 16-year-old girl’s typical height is roughly 64 inches (163 cm). However, there is a wide range of normal heights during adolescence, and some girls may continue to grow until age 18.
- Adult height: By age 18, most boys have reached their final adult height, while girls may continue to grow until age 21. Adult men typically stand at a height of roughly 5 feet 9 inches (175 cm), whereas adult women typically stand at a height of about 5 feet 4 inches (162 cm).
It’s important to note that these are just general height statistics and that individual height can vary widely due to factors such as genetics, nutrition, and health status.
Exercises to Increase Height:
- Hanging exercises: This involves hanging from a pull-up bar or other sturdy object for several seconds at a time. This exercise can help decompress the spine and increase the space between vertebrae. To do this exercise, find a sturdy pull-up bar or object and grip it with your hands. As you gain strength, gradually extend the amount of time you hang.
- Cobra Stretch: Stretching like a cobra helps strengthen the back muscles and increase spinal flexibility. Lay on your stomach with your hands beneath your shoulders to perform this exercise. While keeping your hips and lower body in contact with the floor, lift your upper body off the surface. Hold for 20–30 seconds before letting go.Hold for 20–30 seconds before letting go.
- Forward bend: This stretch can help increase the flexibility of the spine and stretch the hamstrings. To do this exercise, stand with your feet hip-width apart and slowly bend forward from the hips, keeping your back straight. Reach your hands towards your toes and hold for 20-30 seconds.
- Cat-cow stretch: This stretch can help improve flexibility in the spine and promote good posture. To do this exercise, start on your hands and knees with your hands under your shoulders and your knees under your hips. Take a deep breath in and arch your back, lifting your head and tailbone upward. Exhale and arch your back, pulling your tailbone towards your knees and tucking your chin into your chest.
- Pelvic tilt: This exercise can help strengthen the lower back muscles and improve posture. Lie on your back with your knees bent and your feet flat on the ground to perform this exercise. Tighten your abdominal muscles and tilt your pelvis towards your head, pressing your lower back into the ground. Hold for a short while, then let go.
Exercise to Improve Posture
Some exercises that may be recommended after spinal surgery or injury to help improve posture and spinal health include:
- Core strengthening exercises: Exercises that target the core muscles, such as the abdominals and lower back muscles, can help improve posture and stability of the spine.
- Stretching exercises: Gentle stretching exercises can help improve flexibility and range of motion in the spine.
- Aerobic exercises: Aerobic exercises such as walking, swimming, or cycling can help improve overall fitness and cardiovascular health, which can in turn support spinal health.
- Resistance training: Resistance training can help improve strength and muscle mass, which can help support the spine.