Top 7 effective and simple ways to increase height at home

Owning the ideal height is the dream of many people. Height is developed by the elongation of the bones. The process of bone development is relatively complex and requires the resonance of many factors. In this article, Napasonomarelief will reveal to you 7 fastest ways to increase height applied by many people.

7 effective ways to increase height for both men and women

To grow taller quickly, you can apply the following ways to increase height:

1. Apply height increase exercises

Exercises to increase height is one of the measures to increase height for all ages, which is indicated by many experts. During exercise, the body will stimulate the brain to produce more growth hormone. According to some studies, in people who are regularly active, the amount of growth hormone will be 3 times more secreted than those who are not active.

Therefore, to have an ideal height you should regularly exercise at least 1 hour a day. The exercises to increase height below will stimulate growth hormone to be produced more.

Practicing Yoga to increase height

Practicing yoga is also one of the effective methods to improve height in adults. Because these exercises will help the body relax and completely relax. At this time, growth hormone is also stimulated and secreted more.

Some effective Yoga exercises are Tadasana pose, Bhujangasana pose, Paschimottanasana pose, Vriksh Asana pose, etc.

Tadasana pose


  • Stand up straight, keeping a distance between your feet.
  • Hands along the body.
  • While inhaling deeply, raise your arms overhead and interlace your fingers.
  • Raise heels and tiptoes. Feel the stretch in your body from your feet to your fingers.
  • Hold the pose and breath for 10 seconds.
  • While exhaling, release the pose back to the starting position.
  • Repeat for 10 times.
Tadasana increases height

Bhujangasana (Cobra Pose )


  • Lie on your stomach and keep your legs hip-width apart
  • Bring your hands under your shoulders, palms down on the floor
  • While inhaling, lift your upper body with your hands and tilt your head back.
  • Hold the pose for about 30 seconds
  • Exhale and return to the starting position
  • Repeat 1-2 times
I'm so happy

Gym workout to increase height

Gym exercises not only help the body stay healthy, but high-intensity gym exercises also help the body increase growth hormone to help increase height. The effective gym exercises to increase height are hanging on the bar, Pilates roll exercises, stretching exercises, plank poses, pelvic lifting postures, ..

The movement of hanging from the bar


  • 2 hands grasp the bar, palms facing out
  • Using the force in your hands, slowly pull your body up.
  • Make sure your shoulders and hips are relaxed, hold the pose for 3-5 seconds.
  • Lower your arms and return to the starting position. Repeat 10-15 times
let's go away for a long time

Pilates roll exercise


  • Lie on your back with your arms and palms facing down
  • Slowly raise your legs up, keeping them straight and pointing upwards
  • Bend your body, bring your feet over your head, and bring your toes slowly to the floor.
  • Hold the pose for as long as possible
human game

Exercise to increase height

The following sports will help keep the body healthy and support the process of increasing height in an outstanding way:

  • Play basketball
  • Swimming
  • Playing volleyball
  • Rope skipping
  • Playing badminton

The process of growing taller takes a long time, so maintain a training regimen to get your dream height.

2. Eat a balanced diet to increase height

Nutrition is an important factor accounting for 32% of the decision to increase height. If you do not add enough nutrients, the process of height growth in children will be limited. Therefore, in the daily diet, it is necessary to provide children with nutrients such as: Calcium, Vitamin D, B vitamins, Iron, Zinc …

It should be known that our body cannot synthesize many substances on its own, including Calcium – one of the two elements needed for the process of height development. Therefore, if you want your body to be fully supplemented with nutrients, it is necessary to build a scientific height increase menu to help you increase your height effectively.

The foods to increase height below will help you provide adequate nutrients.

Milk: Milk is a food rich in Calcium , Phosphorus and Magnesium – nutrients needed to grow taller. You can refer to milk to increase height at the age of 18 because it can be used for different ages.

Fresh vegetables and fruits: Are foods rich in Vitamins A, C, Potassium and Folate to help support effective height growth.

Eggs: Contains many essential amino acids. In particular, the egg yolk contains the amino acid Bone peptide, which helps promote the formation and development of bone cells.

Fish: Salmon, tuna, mackerel… contain a lot of Omega-3 , Protein and Vitamin D which are beneficial for the overall growth and development of the body.

3. Get enough sleep to grow taller

Getting enough sleep is considered an effective way to grow taller by increasing the long-term production of growth hormone in the body. Growth hormone will be released the most between 11 pm and 2 am, provided you have a deep sleep (about 1-2 hours after sleeping). Getting enough sleep is one of the ways to increase height at the age of 14 or an effective way to increase height at the age of 15 , 16.

Therefore, the most reasonable bedtime for height growth is from 9pm to 11pm. Here are the number of hours of sleep needed per day for the body to effectively grow taller:

  • Children 0-3 months: Sleep 14-17 hours a day.
  • 4-12 months: Sleep 12-16 hours a day.
  • From 1-2 years old: Should sleep 11-14 hours a day.
  • 3-5 years old: Sleep 10-13 hours a day.
  • 6-12 years old: Sleep 9-12 hours a day.
  • 13-18 years old: Sleep 8-10 hours a day.
  • Over 18 years old: Should sleep from 7-9 hours a day.

To help you sleep better and deeper, here are some simple ways to help you get the most out of your sleep:

  • Read books in the evening
  • Avoid using caffeine-containing foods before bed
  • Adjust the right bedroom temperature
  • Limit the use of electronic devices before going to bed
  • Do not exercise close to bedtime
  • Add fragrance to your bedroom
high school education

4. Use functional foods to increase height

Supplementing nutrition for the process of increasing height through daily diet is not enough. Therefore, many parents look to drugs to support height increase. Many people still wonder if height increasing pills are real ? In fact, these are functional foods that help provide your body with the necessary nutrients, thereby helping the organ systems and cells to function optimally. Thanks to this, the human height is also significantly improved.

Currently on the market, height increasing medicinal products are often divided into two main lines: Calcium supplements and amino acid supplements. These two lines of height increase products were developed based on two decisive factors to grow taller: the secretion of growth hormone and calcium. You can choose one of these two product lines or you can combine both to support the optimal height increase process.

To choose an effective height-supporting functional food, you need to determine what your needs are? What age? From there choose the most suitable product. In addition, you need to determine if the source, origin and reviews from people who have used the product.

See more : Top 11 best height increasing drugs today (Detailed review)

5. Sound wave method to increase height

Today, modern medicine has found a new way to increase height using Ultrasound. This is a form of ultrasonic wave, when listening to this type of wave regularly, the sound waves will help affect important acupuncture points of the body, thereby contributing to effective height improvement.

This is also the method of height improvement widely applied by the Japanese in the “height reform” in the past. Now, the sound wave method is a convenient way to increase height at the age of 16 or a convenient way to increase height at the age of 17 , 18.

The sound wave method can safely help you increase your height in the long run. However, the effectiveness of this method depends on many factors such as mood, sound sensitivity.

6. How to increase height with leg lengthening surgery

Leg lengthening surgery is also one of the ways to effectively improve your height. This procedure is done by cutting off part of your bone without affecting the periosteal area.

Then proceed to fix with nails to lengthen the legs little by little. After a while, the periosteum and the marrow will continue to form bone, along with calcium deposited in the cut areas and finally form a complete new bone system.

Theoretically, any subject can perform this method, it helps to increase the height of 20 years old or adults quickly. However, when it comes to surgery, there are certain risks involved. Therefore, if your height is not too “modest”, consider applying other safer measures.

7. Increase height by changing bad habits

Bad posture such as stooping, bowing when sitting, you look much shorter than you really are. The stooped posture for a long time helps to shape the spine. Leads to the situation of not being able to stand up straight, hunchback..

Should correct the habit of sitting, standing, lying down if you are suffering from bad posture. This in the long run can greatly affect height and physique. If you don’t know how to start with exercises. You need the intervention of specialists, as well as physical therapy measures.

You should also avoid using alcohol, beer, tobacco because it has an adverse effect on health and height. In addition, should limit the use of coffee and tea, they can affect sleep, limit the secretion of growth hormone.

instead of getting used to being tall


How do adults get tall?

Normally, height will stop growing after the age of 18-20, depending on the gender and physical condition of each person. Because women usually go through puberty 1-2 years earlier than men, most girls will stop growing after the age of 18, and for boys, after the age of 20.

However, if you know how, you can increase your height by 1-3cm after puberty. It is important that you make sure your body has enough of two factors: the secretion of growth hormone and calcium.

Growth hormone secretion

Growth hormone called Growth Hormone (referred to as GH) is a prerequisite for human height growth.

During puberty, the brain secretes the most growth hormone. Therefore, this is considered the “golden” period to help the body grow taller. The application of the method of increasing height at puberty will bring the most effective. After puberty, the secretion of growth hormone begins to decrease gradually and stops completely by the age of 30. Therefore, for adults, improving height will be difficult, but difficult, not impossible.

To stimulate the body to produce growth hormone, you need to ensure that the body is provided with adequate nutrition, sleep on time and regular sports activities… In addition, you can intervene by providing acids. Essential amino acid to promote pituitary gland to secrete growth hormone.


Calcium is the main material that makes up bones, 99% of the calcium in the body is in bones and teeth. If you still wonder if taking Calcium can increase your height ? After the brain secretes growth hormone, in order for bones to grow, the body must have enough calcium. Added calcium will help strengthen and lengthen bones, help prevent calcium deficiency , thereby supporting the prevention of osteoporosis , brittle bones, and improved height.

According to research, every day our body needs from 800-1500mg of Calcium to ensure the growth and daily activities. You can add calcium through your daily diet or calcium supplements on the market.

See more : Calcium things to know – How to choose to buy good Calcium

Above are 7 ways to increase height quickly, to own the desired height needs to go through a long journey. Be very persistent, persistent and know how to properly apply the above ways to increase height, you will improve your physique and height effectively.

Leave a Comment