Exercises to increase height in 1 week (5cm taller)

Exercise and sports play a crucial role in promoting overall health and strengthening bones and joints. For children and adolescents in the midst of their physical development, incorporating daily exercise routines can stimulate accelerated height growth. Below are some highly effective exercises that can contribute to rapid growth and help achieve the desired physical appearance.

What impact does regular exercise have on height?

Engaging in regular exercise has a notable effect on an individual’s height, accounting for approximately 20% of overall height growth. Physical activity plays a crucial role in the development and well-being of the entire musculoskeletal system. Normally, the human body experiences compression, but exercise helps separate bone ends, creating space for bone elongation and subsequent height increase.

Additionally, exercise and sports contribute to increased bone density and strength, resulting in a more robust skeletal structure. Strong and healthy bones create a conducive environment for growth. Following a scientifically designed exercise plan also aids in weight management, promoting a balanced physique and creating optimal conditions for height growth.

Best workout time to improve height

There isn’t a specific “best” workout time that directly affects height. Height is primarily determined by genetic factors and growth plates, which close during adolescence. However, regular exercise and physical activity can have a positive impact on overall health, posture, and bone density, indirectly promoting a healthy growth environment.

The most important aspect is consistency rather than a specific time of day. Anytime you engage in physical activity and exercise consistently, you are providing your body with the benefits it needs for optimal growth and development. It is recommended to incorporate a variety of exercises, including stretching, strength training, and cardiovascular activities, into your routine to promote overall fitness and well-being.

The best exercises for height increase

Here is a list of some of the best exercises for promoting height development:

  • Cycling: Cycling engages various leg muscles and helps strengthen leg bones, potentially contributing to longer legs. Whether cycling outdoors or using a stationary bike, it can have a positive effect on height.
  • Skipping Rope: Jumping rope releases tension in muscles, providing a stretching effect on bones and promoting development. It is also a calorie-burning exercise that can help maintain a healthy weight.
  • Jogging: Regular running, especially sprint-style running, can create micro-cracks in the bones. When combined with a well-balanced diet, this can support bone lengthening and potentially enhance height.
  • Pull-Up Exercises: Hanging from a bar and performing pull-ups can stretch the body, relieve muscle tension, and promote skeletal growth. This exercise is particularly beneficial for males in their growth stage.
  • Cobra Pose: A yoga exercise that targets height increase, the cobra pose involves lying face down and lifting the upper body, elongating the spine. Repeat this exercise several times for improved results.
  • Baby Pose: This exercise helps relax bones and joints, facilitating better sleep and potential height growth. Kneeling on your legs, slowly bend forward with your arms extended, and repeat the movement several times.
  • High Jump: Jumping exercises release tension in musculoskeletal muscles, encouraging bone growth and lengthening. Variations such as combining jumps with squats or knee raises can enhance the effectiveness.
  • Plank: Plank exercises help improve balance, posture, and bone strength. Holding the plank position for as long as possible can strengthen the core muscles and support height development.
  • Forward Bend Exercises: These exercises involve bending forward to stretch the legs, exerting force on them, and elongating the back muscles. Regular practice can enhance flexibility and contribute to bone lengthening.
  • Pelvic Lifting Pose: Supporting the body’s height development, pelvic lifting exercises involve lying on your back, raising the hips by pushing with your hands, and repeating the movement several times.
  • Shallow Swimming Exercise: Mimicking swimming movements, even on land, can stretch the entire body, lengthening bones and muscles, and promoting height growth.
  • Bow Pose: This exercise stretches the entire body and enhances flexibility. Practicing the bow pose can aid in weight loss and potential height increase.
  • Triangle Pose: By exerting force on joints and improving balance, the triangle pose helps promote height development. It involves bending the body to the side with arms extended.
  • Warrior Pose: A simple exercise suitable for all ages, the warrior pose strengthens the body and can potentially contribute to height development. It involves standing with legs apart and arms raised.
  • Tree Pose: This exercise focuses on balance and stability. By standing on one leg and raising the arms, it helps improve posture and body alignment.

Sports that help improve height effectively


Swimming is an excellent sport for promoting height due to its ability to engage all muscle groups in the body. The resistance of the water requires swimmers to exert maximum force, leading to elongation of the limb bones and improved function of the respiratory and cardiovascular systems. Swimming also aids in burning calories, helping to maintain a stable weight and facilitating height growth.


Basketball is a dynamic sport that involves continuous movement on the court, including jumping, running, dribbling, and shooting. These movements not only promote muscle strength and bone and joint training but also stimulate the production of growth hormones. Playing basketball provides optimal conditions for height growth and is worth considering as a training option.


Similar to basketball, volleyball helps strengthen muscles, bones, and joints, while also stimulating bone growth. Volleyball also improves endurance, respiratory function, and mobility. Whether male or female, practicing and playing volleyball during the height development phase can contribute to achieving the desired physique.


Playing badminton enhances reflexes as players must anticipate and react to the shuttlecock’s direction. The running, hitting, and reaching movements in badminton impact the bones, facilitating both lengthening and strengthening. This sport is easy to learn and suitable for both children and teenagers.


Soccer involves continuous running, including endurance running, sprinting, and fast-paced movements on the field. Regular participation in soccer improves flexibility and exercises the musculoskeletal muscles in the legs. This popular sport strengthens the joints in the back, neck, and legs, creating favorable conditions for height development.


Tennis requires constant movement on the court, and the force exerted on the tennis ball translates to strong forces within the body, promoting bone elongation. Children as young as 7 years old can learn to play tennis at a moderate intensity. It is important to choose a racket that suits your physique and grip to ensure optimal performance.

Mountain Climbing

Artificial climbing has gained popularity as a form of endurance training. The climbing movements engage the legs and arms, resulting in elongation and impact on the spine. Practitioners also need to exercise mental agility in choosing the right climbing steps. It is advisable to practice mountain climbing under the guidance of a coach to ensure proper technique.

Martial Arts

Martial arts disciplines like Karate, Taekwondo, Wushu, and Vovinam are well-known and widely practiced. Starting martial arts training as children or teenagers not only develops strength and self-defense skills but also promotes bone health, facilitating smoother growth. Choosing the right martial art depends on individual interests and abilities.

Sepak Takraw

Playing Sepak Takraw involves constant leg movements through running and kicking. This activity trains the leg bones for better development and strengthens the leg muscles. Sepak Takraw can be played indoors or outdoors, both offering similar health benefits. Selecting a quality Takraw ball and comfortable footwear is important during exercise.


Aerobic exercises add fun and relaxation to life, benefiting mental well-being. They also train bones and joints, improving flexibility and hand-limb coordination. Aerobics is a suitable option for women seeking height increase without engaging in vigorous exercises.

Note when performing exercises to increase height

When engaging in exercises to promote height increase, it’s important to keep the following notes in mind:

  • Consistency: Consistency is key when it comes to exercise. Make sure to follow a regular exercise routine and stick to it. Results won’t be immediate, so be patient and committed to long-term progress.
  • Proper Technique: Correct form and technique are essential to prevent injuries and maximize the benefits of each exercise. If you’re unsure about proper technique, consider working with a qualified trainer or instructor.
  • Warm-up and Cool-down: Always start your exercise session with a warm-up to prepare your muscles and joints for activity. Similarly, end with a cool-down routine to gradually bring your heart rate down and promote recovery.
  • Gradual Progression: Gradually increase the intensity, duration, and difficulty of your exercises over time. This allows your body to adapt and avoid overexertion or strain.
  • Balanced Nutrition: Proper nutrition is crucial for overall health and growth. Ensure you have a well-balanced diet that includes essential nutrients, such as vitamins, minerals, proteins, and carbohydrates, to support bone health and overall development.
  • Adequate Rest: Allow your body sufficient time to rest and recover between exercise sessions. Sleep is also vital for growth and rejuvenation, so aim for a consistent and adequate amount of sleep each night.
  • Consult with a Professional: If you have any pre-existing health conditions or concerns, it’s advisable to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program.
  • Related post: Top 15 calcium-rich foods to help children grow taller

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