Did you know that people can still grow a little taller each year after puberty if they exercise diligently and live a healthy lifestyle? Scientists have proven that our height is largely determined by growth hormones, genetics, nutrition, and exercise. In the article below, we would like to share with you 3 effective exercises to increase height after puberty.
Increasing Height After Puberty with the Morning Greeting Exercise
Stand upright, feet together, chest slightly puffed out. Hold dumbbells in both hands, with the dumbbells placed on your shoulders, parallel to your body.
Morning Greeting Exercise
- Step 1: Stand upright, feet together, chest slightly puffed out. Hold dumbbells in both hands, with the dumbbells placed on your shoulders, parallel to your body.
- Step 2: Bend your head at a 45-degree angle, keeping your arms and legs straight. Perform this exercise 40 times.
Increase height after puberty with the Toe-Touching Exercise
Stand upright, feet shoulder-width apart, chest slightly puffed out. Raise your right arm straight up above your head. Keep your left arm straight down.
Toe-Touching Exercise
- Step 1: Stand upright, feet shoulder-width apart, chest slightly puffed out. Raise your right arm straight up above your head. Keep your left arm straight down.
- Step 2: Maintaining the same leg position, lower your back so that your left hand touches your left toes. Repeat the same movement with the other side, 20 times on each side. For effective height increase after puberty, you should practice this exercise more frequently.
Leg-Raising Exercise to Increase Height After Puberty
Step your right foot forward perpendicular to the floor, keeping your left leg straight. Raise both arms overhead, parallel to your body.
Leg Raise Exercise
- Step 1: Step your right foot forward perpendicular to the floor, keeping your left leg straight (lunge). Raise both arms overhead, parallel to your body.
- Step 2: Raise your left leg as high as possible, keeping your right leg straight. Bend your arms and keep them close to your body. Repeat the same movement with the other side, 20 times on each side.
NOTE FOR INCREASING HEIGHT AFTER PUBERTY
– Get enough sleep, 8-10 hours each night, and always go to bed before 10 PM, as nighttime is the most important time for bone growth. Additionally, practicing yoga exercises before bed can help you sleep better. This will help increase height more effectively after puberty.
– Eat a balanced diet, especially foods rich in calcium and magnesium, such as shrimp, crab, and fish. Drinking 400-500 ml of milk daily will help supplement calcium and stimulate bone growth.
– Regularly go outside to breathe fresh air and get sunlight before 9 am, as vitamin D from sunlight at this time is very good for height development.
– In addition to practicing stretching exercises, be diligent in swimming, walking, and cycling in the morning. These are simple exercises that can help increase height after puberty.
