Exercising is often recommended by experts as an effective way to increase height. Research has shown that regular physical activity stimulates growth hormones, leading to taller heights compared to peers.
However, it’s important to note that not all sports are suitable for height enhancement. Choosing the right sport should consider the child’s age, interests, and physical condition.
Take the case of ten-year-old Trang Trang from China. His parents had a packed schedule for him, including a 3-kilometer morning run, basketball practice after school, and strength training on weekends. But after each session, Trang Trang would express fatigue, yet he dared not say no.
Soon enough, Trang Trang started experiencing knee pain and was unable to run. He complained of leg pain at night. His mother initially thought these were “good signs of growth” and was excited. However, when they visited the hospital, the doctor revealed that the boy’s bones were overloaded. “If this continues, be careful of early bone fusion,” the doctor warned.
This came as a shock to the mother, who had not anticipated that excessive daily exercise could pose health risks.
While regular physical activity is beneficial, parents should ensure proper methods and suitable sports for their children’s age groups. Experts caution against two types of sports that may hinder height development if engaged in excessively.
Two Sports That May Hinder Height Development
Marathon Running
Firstly, let’s talk about running. While the idea of “exercise is everything” is prevalent, believing that running equates to good health, excessive running may not be beneficial for young children’s bone development.
For children, whose bones are still in the “framework building” stage, long-distance running can be likened to pressing bricks into wet cement, creating indentations with each step.
Marathon running, though seemingly a way to build endurance and willpower, can be considered pushing children to grow up too fast. Especially for those running 5 or 10 kilometers daily, it seems they are trading endurance for bone fatigue.
Thus, experts advise that children under five years old should not run more than 400 meters per day. For children aged 5 to 8, running is suitable, but the total distance should not exceed 3 kilometers. For children over 8, a gradual increase can be considered, but proper training over several months is necessary to adapt.
Marathon running can push children to grow up too fast, potentially causing bone fatigue.
Weightlifting and Squats
As mentioned earlier, children’s bones are still developing, and their muscles are not yet fully formed. Growth plates, similar to thin glass, are fragile and sensitive to impact forces.
This means that high-intensity activities or heavy weight-bearing exercises can cause serious injuries, affecting both height development and overall health. Hence, exercises like weightlifting and squats are not recommended for young children as they can put unnecessary pressure on joints and growth plates.
Instead, children should focus on lighter activities that promote strength, flexibility, and reduced injury risks.
Weightlifting and squats can put unnecessary pressure on joints and growth plates, making them unsuitable for children.
Recommended Sports for Height Enhancement: Choosing the Right Method is Key
While exercise is important, it should be scientifically guided, with a suitable schedule for each developmental stage.
Swimming: Full-body Coordination, No Heavy Weights, Bone-friendly
Swimming is an excellent choice for height development as it involves full-body movement, reducing pressure on joints and bones. It naturally elongates the body, enhancing flexibility and muscle strength. Additionally, swimming improves cardiovascular and respiratory health.
Badminton and Table Tennis: High Agility, Low Impact, Reduced Injury Risks
These sports require high agility, developing children’s reflexes and coordination. They have a low impact on the body, minimizing the risk of injuries, especially to joints and growth plates. Playing badminton or table tennis keeps children moving continuously, stimulating muscles and promoting height growth. These sports also foster social skills and a sense of teamwork.
Badminton and table tennis promote agility, reflexes, and coordination while minimizing the risk of injuries.
Cycling: Lower Body Development, Outdoor Breathing, Multiple Benefits
Cycling is a physical activity that strengthens the lower body while improving endurance and muscle strength. It offers a relaxing outdoor experience with fresh air. Regular cycling stimulates blood circulation and enhances bone and muscle development. Additionally, it’s a fun way for children to explore their surroundings and develop independence.
Note: The “golden time” for growth hormone secretion is between 10 pm and 2 am. Therefore, it’s essential to cultivate early sleeping habits in children, especially deep sleep during this window.
Increasing height is not a “race” but a “foundation-building” process. If the foundation is weak, any additional layers will be unstable. Bones are the foundation, and rushing intense exercise may create more pressure, hindering optimal height development.
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