Another reason people used to think weightlifting was bad for children was they didn't develop muscles like you do as an adult. Children don't have enough hormones yet for muscles to develop properly, but what weightlifting can do for them is put stress on the bones, encouraging them to grow as well as help them develop their central nervous system, allowing pathways to be created for them to do more work as they go into adulthood.
A lot of lifting weights is in the head. Recent studies have shown that weight lifting at any young age can help build bones and stave off obesity for children leading into their adulthood. Weight lifting at a young age has also been shown to prevent injuries and osteoporosis into old age. Sports have a tendency to self select.
I've seen so many questions: Can basketball make me taller? Can swimming make me taller? These questions are based on the fact that professional baseball players are tall and well known swimmers are tall.
The well known players are tall because being tall gives them a distinct advantage in these sports. I swam for fifteen years, all through my growing years. I'm 5'7". It doesn't work like that. Further, basketball is pretty high impact. Short sprints, stops, starts, jumps. If someone thought weight lifting would stunt your growth, basketball would too for the same reasons. Every time you jump, you put several times your body weight against your muscles and bones.
Much more than you would be weightlifting at that age. The same thing goes with gymnasts. They're not short because the sport makes them short, they're short because it's easier to be a great gymnast when you're short.
But it's not quite as simple as that, either. Studies on female gymnasts revealed that in their youth, they show slowed height growth, primarily in their legs. When they stop doing gymnastics, they are able to reach their full potential.
Gymnasts who start young have decreased bone age compared to people who start later, when they quit, their spine height and legs grow more and fully catch up to where they are predicted to be based on genetics within eight years of quitting. Men did not experience this at all.
Through out their entire growth within the sport, they don't suffer from abnormal bone ages or strange growth patterns and actually end up being as tall as they should be based on genetics even while continuing the sport [10].
The gymnasts they analyzed reached their full genetic height under the conditions analyzed. Most of them were actually just supposed to be short, their parents were short. It's mainly a correlative link between the sport and the height, possibly connected to nutrition. Several other studies relating to particular sports ballet, wrestling, distance running link to height issues.
These sports, along with gymnastics, particularly for females, have rigorous training requirements limiting the time children have to eat. Additionally, the sports themselves put particular demands on the participants weight [11].
It's likely these growth impediments are due more to nutritional deficits rather than something intrinsic to the sport. Studies performed on swimmers, gymnasts, and tennis players also support the correlation to height but not causation because the participants are actually reaching their appropriate height, not exceeding it. As far as the sport goes, they're just self-selected for their height.
There have been a few studies that I was able to find relating to sleep patterns and growth. It's well known that when you sleep your body releases all sorts of hormones and most of your growth and recovery happens at this time [12]. One would think that a lack of sleep would cause stunted growth. For children aged and there were a couple studies done. One found a very weak negative correlation between sleep time and height. In neither study did the researchers conclude that the correlation was significant enough to say that sleep correlated with height growth at this age [13] [14].
Other studies involving interviews over a couple of years with adolescents found that sleep problems were correlated with lower "puberty scores" that tracks their development to adult-hood. However, an association between height and sleep wasn't noticed, but the researchers noted that more needed to be done [note: I could be reading that wrong, It's possible it wasn't tracked at all; if someone knows better, let me know] [15].
Finally, and much more indicative of likely issues, a study performed on children diagnosed with sleep apnea showed their height was affected negatively by the apnea condition [16]. Based on this research it looks like there could be an issue related to height growth and a significant lack of sleep.
In any case, based on the overall benefits of sleep, I'd recommend not skimping on sleep during your growth years, and getting checked out for apnea if you have noticed any of the symptoms. There are tons of old wives' tales out there about strategies for growing taller. They might not all hurt you, but they sure won't help.
If anyone has any studies that back up any of these strategies, I'd gladly move them from my myths section to my realities section:. There are few things that can be done, and most of these treatments are only responsibly given in cases of abnormalities.
As stated above, the best thing you can do is strive to be as tall as you can naturally be by eating properly through your childhood. As mentioned above, by eating a balanced diet with plenty of protein, carbs, and fat, you may be able to exceed genetic expectations by a small amount -- possibly more over several generations of proper eating. Exercise and sports can be helpful in keeping you healthy and generating strong bones, but in the end it won't make you taller than your genes say you will be.
Occasionally, there comes along a case where a child is short inexplicably. When you bring a short kid into see the doctor, they'll eliminate diet first. Most of the time if the child isn't eating right and then they start eating properly, they'll shoot right up. In some cases, the kid is eating right, but they just aren't growing. For example, if you have a condition that affects your human growth hormone HGH production, your doctor may recommend a supplement containing synthetic HGH.
Additionally, older adults may wish to take vitamin D or calcium supplements to reduce their risk of osteoporosis. In all other cases, you should avoid supplements with promises about height. But if during adolescence you regularly clock less than the recommended amount, it may lead to complications. This is because your body releases HGH while you sleep. Regular exercise has many benefits.
It strengthens your muscles and bones, helps you to maintain a healthy weight, and promotes HGH production. Children in school should get at least an hour of exercise a day. During this time, they should focus on:.
Exercising as an adult has its benefits, too. In addition to helping you maintain your overall health, it can also help reduce your risk of osteoporosis. This condition occurs when your bones become weak or brittle, resulting in bone density loss. Poor posture may make you look shorter than you actually are. And over time, slumping or slouching can also affect your actual height. Your back should curve naturally in three places. If you regularly slump or slouch, these curves may shift to accommodate your new posture.
This can cause pain in your neck and back. Being mindful of how you stand, sit, and sleep is key. Talk to your doctor about how you can incorporate ergonomics into your daily routine. You can also practice exercises designed to improve your posture over time. This whole-body practice can strengthen your muscles, align your body, and help with your posture. This will help you stand taller.
You can practice yoga in the comfort of your own home or in a group setting at your local gym or studio. Home Random Terms of Use. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. How to Become Taller Naturally. Explore this Article methods.
Tips and Warnings. Related Articles. Article Summary. Method 1. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. Eat a balanced diet. If you're still growing, a balanced diet helps build strong bones and muscles. Go to source If you've stopped growing, eating a balanced diet can help you stay lean, which can help you look taller. Eat plenty of lean protein. Lean protein, such as beans, soy, and nuts, helps promote muscle growth and healthy bones.
Stay away from simple carbohydrates such as pizza, cakes, sweets, and soda. Eat plenty of calcium. Calcium, found in dairy, leafy green vegetables like spinach and kale and in fortified foods, helps promote healthy bones.
Studies, although they have been inconclusive so far, point to a possible link between zinc deficiencies and stunted growth in boys. National Institutes of Health Go to source Good sources of zinc include wheat germ, pumpkin and squash seeds, and peanuts. Vitamin D promotes bone and muscle growth in children [5] X Research source , and a deficiency has been shown to stunt growth and cause weight gain in teenage girls.
However, the vast majority of your vitamin D comes from sunlight exposure. Just 15 minutes a day out in the sun on average can ensure you get enough vitamin D. Exercise throughout your teen years and through puberty. Getting regular exercise may help you to grow taller during your teen years. Join a gym. Joining a gym will help give you access to a lot of great exercising and muscle-building machines.
It will also keep you motivated to work out you'll feel silly if you're in the gym but not exercising. Join a sports team. People who join sports teams can use their natural competitiveness to burn extra calories and hopefully get their bodies taller. The great thing about team sports is that half the time, you don't even realize that you're exercising. If nothing else, walk around. If you can't find the time to do anything else, get up and walk around. Walk to the grocery store.
Walk to the library.
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