In adolescence, moderate physical exercise is beneficial for the healthy development of the body. It not only strengthens the immune system and aids in weight loss, but also has the potential to promote growth. So, what kind of exercise during adolescence is most effective for increasing height?
The Benefits of Exercise during Adolescence
Engaging in appropriate physical exercise during adolescence can enhance metabolic and defense functions in the body. It can also stimulate the secretion of growth hormone by the pituitary gland, promote blood circulation, increase blood supply to bone tissue, and improve bone nutrition. Therefore, exercise is beneficial for height increase. Additionally, spending time outdoors in the sunlight allows the skin to convert UV rays into vitamin D, which helps the body absorb calcium and phosphorus from food to meet the needs of the skeletal system. This further strengthens bones and contributes to height increase.
The following exercises are beneficial for height increase during adolescence.
Stretching Exercises
Stretching exercises include pull-ups, sit-ups, bending forward and backward, gymnastics, and various suspension movements. These exercises facilitate the elongation of the spinal bones and the stretching of the upper and lower limbs. Consistent practice is helpful for height increase.
Bouncing Exercises
Bouncing exercises include running, jumping, long jumps, skipping rope, as well as activities like hiking and going up and down stairs repeatedly. These activities effectively strengthen the extension of the lower limbs and are beneficial for promoting height increase.
Full-Body Exercises
Full-body exercises include basketball, volleyball, soccer, swimming, and dancing. These exercises also contribute to the extension and elongation of the spine and limb joints, resulting in noticeable height increase.
Static Traction Exercises
Before going to bed every night, one can use a belt to tie one end to the ankle and the other end to the armpit of the upper body. By relying on the tension of the belt, the body can be stretched, which helps increase height by stretching the limbs.
Jumping Height-Increasing Exercises
This exercise consists of five movements. First, forcefully stretch the upper body, then perform forward and backward bending. Next, lean the upper body forward until the forehead touches the ground. Finally, stretch the body while remaining in a static position and then perform squats by holding onto a pole with the hands.
This set of exercises can promote activity in the bones, joints, and muscles, effectively stimulating the secretion of growth hormones and resulting in significant height increase. If performed daily for thirty minutes each time, noticeable height growth can be achieved.
Considerations for Exercise during Adolescence
Engaging in physical exercise during adolescence helps enhance blood production and promotes bone formation and development. However, exercise should be done in moderation. Excessive exercise can hinder the secretion of growth hormones and impede height growth. This is particularly important for younger individuals, as excessive exercise can lead to high energy consumption, potentially causing relative nutritional deficiencies and hindering height development.
