What kind of exercise can help you grow taller?

Children's bone development has always been a matter of great concern to parents. Parents all hope that their children can develop healthy bones as they grow up. In fact, exercise also plays a very obvious role in children's bone development. So what are the most effective exercises for babies to grow taller? How much exercise a day is most effective for children to grow taller? What is the most effective way to help children grow taller?

A person's height is determined by the growth and development of bones. At both ends of long bones, there is a type of epiphyseal cartilage that is specifically responsible for bone growth. In minors, the epiphyseal cartilage continues to proliferate and the bones continue to grow; after adulthood, the proliferation stops and the person no longer grows. Before the epiphyseal cartilage stops growing, regular and appropriate physical exercise can help stimulate the growth of the epiphyseal cartilage. Therefore, for children and teenagers, physical exercise is the most active and effective way to promote height growth.

In addition, regular physical exercise can improve the body's blood circulation, enhance the body's absorption of nutrients, and improve the growth ability of bone cells; mechanical force can promote calcium precipitation in the bones, making the bones become thicker and stronger. Surveys and studies by medical experts show that children who regularly participate in physical exercise are on average 4 to 8 centimeters taller than children of the same age who do not exercise. Scientists recommend that adolescent children should exercise for at least 1 hour a day.

Generally speaking, the most effective exercises are jumping, running, high reach, free gymnastics, basketball, volleyball, swimming, skipping rope and pull-ups. Running, jumping, and weight-bearing exercises can mainly stretch muscles and ligaments and stimulate the proliferation of epiphyseal cartilage; pull-ups can stretch the spine, stretch it as far as possible, and promote the proliferation of spinal bones; when swimming, stretching the spine, squeezing the legs, and the buoyancy of water are very beneficial to the growth of spinal bones and limb bones.

For high-intensity sports, such as competitions or strength training with heavy weights, the intervals between each exercise should be longer, and the total exercise time should not be too long to avoid excessive fatigue; for low-intensity projects, such as slow walking, skipping rope, etc., the exercise time can be relatively extended to fully stimulate the muscles, joints and bones.

It is worth noting that a person's height is also affected by endocrine. Therefore, teenagers should avoid excessive exercise to avoid affecting their sleep and disrupting their endocrine system. In addition, strengthening nutrition is also an important part of making the body grow taller. While strengthening exercise, it is necessary to replenish the bone-building materials - gelatin and inorganic salts in a timely and sufficient manner.

In fact, in addition to exercise, diet is also an important factor in promoting bone development. Only by eating well can you grow tall, so everyone should supplement more protein, calcium, iron, zinc, selenium and vitamins during the period of children's bone development. They can drink more milk, add more meat nutrition, and eat less snacks. If you combine diet and exercise, the effect will definitely be more significant. You might as well give it a try.