Our height is influenced by many different factors, including physical activity. So, does maintaining a running routine help increase height?
1. What factors affect height?
Height increases most during puberty. After this period, growing taller becomes more difficult, but it is still possible due to the continued production of growth hormone (GH) after puberty. In addition to genetics, many other factors also influence height, including:
1.1 Nutrition
Nutrition is essential for promoting growth. The body needs adequate nutrients like vitamin D, vitamin K2, magnesium, zinc, phosphorus, potassium, vitamin C, and most importantly, calcium to support bone growth. Foods that help in height development include green vegetables, legumes, eggs, milk and dairy products, meat, fish, and fresh fruits. These foods provide the necessary nutrients to support bone growth and overall health.
1.2 Regular physical exercise
Regular physical activity is a key factor in height development, especially for those in or past puberty. Exercise strengthens muscles and bones, stimulates the production of growth hormones, and helps prevent conditions like osteoporosis (weak bones). Sports that can help with height growth include basketball, running, cycling, badminton, and swimming. Yoga is also beneficial, not only for promoting height but also for relieving muscle and joint pain. To achieve the best results, maintain a consistent exercise routine of about 5 days a week, with sessions lasting between 30 minutes to 1 hour.
1.3 Adequate sleep
Adequate sleep is crucial for height growth in adulthood. Sleeping for 8 hours a night, with deep sleep cycles, is vital. Research shows that growth hormone production peaks after 10 p.m., and the body regenerates cells during deep sleep. Therefore, it’s important to go to bed before 10 p.m. to maximize growth potential.
1.4 Proper posture while walking and working
The way we sit, stand, and move every day can affect our bones and joints, which in turn impacts our height. It's important to maintain a correct posture, such as sitting with your back straight and your head aligned with your spine. Try to avoid lying down for long periods while using electronic devices. Carrying heavy objects should also be avoided, as it can strain the ligaments and damage the spine, which negatively affects height growth.
2. Does running help increase height?
Height is influenced by various factors, including physical activity. Running is one type of exercise that can support height growth. When you run, your body produces growth hormones that help with height development. Also, running in the morning sunlight allows your body to generate natural vitamin D, which improves calcium absorption, strengthening bones and supporting bone growth. In addition to its benefits for height, running also boosts overall health by improving heart health, increasing immunity, and helping control body weight, which reduces the risk of chronic diseases. Although running may not increase height as much as activities like swimming or stretching exercises, it is still an effective way to promote height growth and improve overall health.
3. Some important tips when running
To make your running routine effective and safe, here are some key points to keep in mind:
• Wear the right gear: Choose lightweight, non-slip shoes to reduce the risk of falls. Wear breathable, sweat-wicking clothes to help keep your body cool and comfortable.
• Warm up properly: Before running, it's crucial to do a proper warm-up to prepare your muscles. Start running slowly and gradually increase your pace to reduce the risk of muscle injuries.
• Adjust running intensity: Choose a running schedule and intensity that match your fitness level. Don’t push yourself too hard, especially if you have any existing health conditions, as overexertion can lead to injury.
• Ideal time to run: The best time to run is in the morning when sunlight helps your body naturally produce vitamin D. Morning UV rays are also less harmful to your skin. If outdoor running isn’t possible, indoor running is also a good option.
• Avoid running in cold weather: Avoid running outdoors in cold weather to protect your respiratory system and avoid stress on your body. If you’re feeling unwell, it’s important to rest and skip running for a few days.
• Replenish your body after running: After exercising, make sure to rehydrate and provide your body with energy by eating foods rich in vitamins and minerals, which help your body recover and repair.
Depending on your health, choose a running time and intensity that suits your condition
Running not only helps increase height but is also a simple and gentle exercise that promotes overall health. Maintaining a daily running routine can improve your health and prevent chronic diseases. To support height growth, running should be combined with a balanced diet and proper rest.
Additionally, it’s recommended to undergo a general health check-up so that a doctor can assess your current health status and provide personalized advice on nutrition suited to your body’s needs.
The health check-up package at Vinmec International General Hospital is conducted by a team of highly skilled doctors, along with modern equipment, ensuring accurate results and peace of mind for clients.
To arrange an appointment, please call HOTLINE or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
