7 Best Exercises To Increase Height Naturally At Home

Sonali Khatu

Sonali Khatu
Nov 2023

2 min read
Best Exercises To Increase Height

Table of content

As we all know, our height is mostly determined by heredity, but still, there are ways to increase our height with exercises. In this blog discover 7 Best Exercises to Increase Height naturally in the comfort of your home.

Also, we are going to unlock the factors affecting your growth and tips to maintain your height as you get older. So why wait, let’s get started.

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What Are The Factors Affecting Your Growth? 

While there are factors that can potentially stunt growth, there are still ways to maximize your growth potential. Fortunately, with the right approach and determination, it’s possible to overcome these obstacles and achieve your desired height. 

 Here are some key pointers to consider:

  1. Nutrition: Ensure a balanced diet rich in essential nutrients like calcium, vitamin D, and protein, which are crucial for bone health and growth. 
    You must follow a proper diet to maintain balance, here is a blog on diet plan to increase height which will help in getting a better understanding.
  2. Proper Sleep: Getting 7-9 hours of quality sleep each night is essential, as growth hormones are primarily released during deep sleep.
  3. Exercise: Engage in stretching exercises, yoga, and activities like swimming, which can promote better posture and spinal alignment.
  4. Posture: Maintaining good posture can make you appear taller. Practice standing and sitting with a straight back.
  5. Hormone Levels: Consult a healthcare professional if you suspect hormonal imbalances that might be affecting your growth.
  6. Avoid Growth Stunters: Limit or avoid factors that can stunt growth, such as excessive caffeine, smoking, and alcohol consumption.
  7. Genetic Factors: Keep in mind that genetics play a significant role in determining your ultimate height. While you can optimize your growth potential, there’s a limit to how much you can change your genetic predisposition.

7 Best Exercises To Increase Height

It’s important to understand that while genetics largely determine our height, there are exercises that can help you make the most of your potential height. These exercises focus on improving posture, stretching the spine, and enhancing overall flexibility, factors that can contribute to a taller appearance.

7 Best exercises to increase height
  1. Cobra Stretch: This yoga pose involves arching your back, helping decompress the spine, and potentially promoting growth.
  2. Cat-Cow Stretch: A gentle yoga stretch that enhances spinal flexibility, contributing to better posture and a taller appearance.
  3. Hanging Exercises: Activities like hanging from a bar or using inversion tables can elongate the spine and improve overall posture.
  4. Yoga Poses: Yoga such as Sun Salutation, Triangle Pose, and Mountain Pose, can stimulate growth by promoting spinal health and body balance.
  5. Swimming: A full-body workout that stretches your body, swimming can lead to an increase in height, especially during growth phases.
  6. Pilates: Focusing on core strength and flexibility, Pilates can help improve posture and spinal alignment, contributing to height gain.
  1. Jumping And Skipping: High-impact exercises like jumping and skipping can stimulate growth plates in bones and increase bone density, potentially adding to your height.

Till What Age Can We Grow Taller?

Height is mostly determined by genetics and hormones, and it follows a specific pattern during your growing years.

  1. For Men: Height growth usually stops between ages 18 and 21. In some cases, it may continue a bit longer, up to around 25 years old if their growth plates haven’t closed.
  2. For Women: Height growth typically stops between ages 16 and 18. But, like men, there can be variations, and in some cases, it might continue until around age 20 if growth plates are still open.

Keep in mind that these ages can differ from person to person. Your family genes, nutrition, and environment in childhood and adolescence all play a role in your final height. The best exercises to increase height can help you reach your desired goal.

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How To Maintain Your Height As You Grow Older?

Preventing height loss as you age is possible with the right lifestyle choices and habits. Here are some key pointers to help you maintain your height.

  1. Maintain A Healthy Diet: Consume a balanced diet rich in calcium, vitamin D, and other nutrients that support bone health. You must also focus on height increase food for good results.
  2. Regular Exercise: Engage in weight-bearing exercises, such as walking, jogging, and strength training, to keep bones strong. The height weight ratio chart from Fitelo will help you understand better when you’re planning out your routine.
  3. Proper Posture: Pay attention to your posture, as poor posture can compress the spine and lead to height loss. Use ergonomic furniture and sit and stand up straight. You must try to keep up with the best exercises to increase height for better results.
  4. Avoid Smoking And Excessive Alcohol: These habits can weaken bones and contribute to height loss over time.
  5. Stay Hydrated: Proper hydration helps maintain the discs in your spine, which can prevent height loss. Alkaline water, which has a higher pH than ordinary water, maybe a healthy option you must consider. 

Some examples of alkaline water you can prepare at home are lemon water, cucumber water, celery juice, and green smoothies.

  1. Regular Check-ups: Visit your healthcare provider for regular check-ups, as some medical conditions can impact height.
  2. Bone Health Supplements: Consider supplements like calcium and vitamin D if your doctor recommends them.
  3. Fall Prevention: Minimize the risk of falls, as fractures can lead to height loss. Use appropriate safety measures and exercises to improve balance.
  4. Adequate Sleep: Ensure you get enough quality sleep, as this is when your body repairs and rejuvenates, which can help maintain your height.
  5. Manage Stress: Chronic stress can contribute to muscle tension and poor posture. Practice stress-reduction techniques like meditation or yoga.

A Word From Fitelo

While genetics primarily determine our height, there are various exercises and lifestyle choices that can help you reach your maximum growth potential. 

Incorporating the best exercises to increase height and a well-balanced diet into your routine can promote better posture and overall physical health, contributing to a taller appearance. 

Remember that these methods work best when started at a young age during the growth phase, but even adults can benefit from improved posture and a healthier lifestyle. 

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Frequently Asked Questions 

Does Our Height Increase After 18 Years?

While a significant height increase is unlikely after the age of 18, some individuals may experience minimal growth through their early twenties if their growth plates haven’t completely fused. However, this is relatively rare and highly dependent on genetics and other factors.

Does Skipping Increase Height?

Skipping or jumping exercises can help improve posture and contribute to better spinal health, potentially making you appear taller. However, their impact on actual height increase is limited, as it mainly depends on genetics and growth plates’ status.

What Are The Best Exercises To Increase Height?

The exercises to increase height include stretching routines, yoga, swimming, and hanging exercises, which promote spine flexibility and better posture. However, it’s important to note that individual results may vary based on genetics and age.

How To Increase Height?

Improving posture, practicing specific stretching exercises, maintaining a balanced diet, and ensuring proper sleep can contribute to maximizing your height potential. Your main focus should also be on height increase exercise

Give 5 Best Yoga To Increase Height. 

Popular height-increasing yoga poses include Tadasana, Bhujangasana, Trikonasana, Surya Namaskar, and Paschimottanasana

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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