Height increasing exercise for Boys & Girls

Height increasing exercise for Boys & Girls

Girls are also health- and beauty-conscious and do not lag in height. 5 feet 5 inches or somewhat above is considered the best height. Some girls attain the dream height, but some lag behind. If a carefully described lifestyle is followed, they can reach their respective height at 25. So, the rules, if observed from childhood, can also increase girls’ height. For that, the most important is to eat a balanced diet. The Food diet for increased height should include proteins, calcium, vitamin D, niacin, zinc, etc.

Proteins are in milk, soya beans, pulses, chicken, meat, groundnut, and fish. Protein builds muscles and bones and repairs the body parts. The building of muscles and bones also results in lengthening and strength. Calcium can be taken from milk and green vegetables like spinach, methi, opra, etc. Vitamin D can be taken from milk and sunlight. Vitamin D is essential because it binds to calcium, which is, in turn, necessary for healthy bones and teeth. Food is not enough for growth in height.

There are also some factors, which include a stress-free life, exercise, and sound sleep. A person who lives in stress will not relax and sleep well. Sleep is very important for increasing height because sound sleep of 8 to 10 hours induces the secretion of human growth hormone (NGH) released by the hypothalamus (pituitary glands) in the brain. Intake of alcohol, drugs, and steroids also does not allow proper body growth.

Doctors and nutritionists recommend many exercises that are helpful in increasing body height. Exercise must be done regularly to get positive results. Some of the exercises are stretching, climbing, dancing, jogging, skipping, and hanging.

There are also many exercises recommended in yoga. Some of them are described below:-

• Surya Namaskar:-

Surya namaskar has been practiced in India for centuries and is recommended in yoga. It not only provides energy but is also beneficial in many ways. It refreshes the body and mind, is effective for good eyesight, corrects body posture, and increases height. Surya Namaskar consists of 12 different postures. The different mudras should be performed at the onset of dawn.

The 12 postures are given below:-

• Face the east and stand still in an erect position. Both feet should touch. Fold hands in the form of namaskar.
• In the second position, stand still, vertically stretch your hands upward, and bend your body backward as much as possible.
• In the third case, stand in an erect position. Slowly bend your body downwards so that your hands touch the ground and your head touches the knees.
• In the fourth case, lie down so that your face touches the ground. Push the upward portion of the body above with both arms in a perpendicular position and one leg also in a perpendicular position to the ground. See towards the sky.
• In the fifth case, lie on the ground, bend your legs and stomach upwards, and bend your head towards the ground, stretching your arms as much as possible.
• In the sixth position, lie down with your face touching the ground. Make your feet perpendicular to the ground. Now, bend your stomach upwards slightly only. Try to touch your chin to the ground. Bring your shoulders to a position where they feel the ground.
• In the seventh position, lie down with your abdomen touching the ground. Move your face upwards with your hands touching the ground.
• In the eighth position, lie down with your face touching the ground. Bend your stomach upward as much as you can. Now, bring your hands downwards and touch them to the ground. Also, bring your head downwards. Stretch your hands to the maximum.
• In the ninth position, from the same position as the fourth, lie down on the ground with your face touching the ground. Now, lift your face upwards as if looking towards the sky. Bring one leg and two arms in a perpendicular position from the ground. Stretch the other leg straight and bring its feet at a right angle to the ground. Move your face upwards and look at the sky.

• Stand vertically to the ground. Now bend yourself downwards with your hands touching your feet and your face touching your knees.
• In this case, stand still and move your hands upward. Now, bend your body backward and face the sky.
• In the twelve positions, the first case is repeated. Stand in a vertical position with feet touching each other. Fold hands in a namaskar pose.

This is the best exercise recommended by yoga experts and Ayurvedic doctors. It cures many diseases and is good for the overall body. It can be done by anyone of any age group.

• Swimming:- 

Swimming is a very common and famous exercise for gaining height. It stretches the spine, legs, and arms and, in turn, lengthens and strengthens them. It helps increase height by at least 3-5 inches. Swimming should be done for 4-5 hours a day. Any group can do it. Swimming is suitable exercise for swimmers because it gives them respite from heat and works to increase height.

• Hanging:-

This is a good exercise. It is widespread. Hang by a horizontal bar made of wood or metal. Hang freely and move your legs alternately. Take care not to keep hanging till you feel too tired; leave the position; otherwise, you will fall. This exercise should be done daily. This is a very effective exercise for increasing height.

• Dryland swim:-

This is a somewhat tricky exercise. To do this, lie on the floor with your back touching the ground. Lift your legs straight and bring your hands perpendicular to the back position for at least 4 seconds. Then, repeat the procedure. Adding a wrist and enabling weight will be beneficial as it will tone your lower back muscles and increase your resistance and height.

• Stretching:-

This is very common. It consists of many types of exercise, such as cat stretching, basic leg stretching, cobra stretching, and super cobra stretching. Every exercise is effective in increasing height. All these should be done for at least 2-3 hours a week to get good results.

• Essential leg exercise:-

This exercise stretches the whole body. To do this, sit on the ground and spread your legs as far as possible. Now, bend your hand and try to hold the toes with your hands. While doing this, you should keep your knees as straight as possible. Change the position and alternately touch the toes with the hand. This touch is good for the spine and legs. Each repetition should last between 10 and 15 seconds.

• Super cobra:-

This exercise is like a cobra. It is very effective in increasing height and bringing flexibility to the body. Lie down straight on the floor with your abdomen touching the ground. Move your body upwards like a cobra, with your arms perpendicular to the floor and your face upward.

Now, bring your body up into an inverted ‘V’ position. Each repetition should last for 10-20 seconds.

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