How to increase height naturally at home? Best exercise to grow taller

March 4, 2020 | By NuBest
The Italians have a saying "Addezz mezza bellezz" literally means "Height makes half of beauty". It is no doubt being tall brings about tons of advantages in our lives such as confidence, success, money and happiness. So, is life unfair to those who are short? Can anything beat your genetics?

The truth is, it’s impossible to change your genetic code. However, there are something you can do to add extra inches to your height. In this article, we are suggesting you the best tips on how to increase height naturally at home to reach your height goals quickly and effectively.

1. Have a healthy, balanced diet  

Nutrition - the corner stone of an ideal height

As a tree can’t grow well in infertile soil, your body is basically the same. Proper nutrition provides your body with sufficient amounts of essential nutrients to grow taller. Nutrition plays a vital role in determining your final adult height [1]. That’s why the first tip on how to increase height naturally is to have a healthy and balanced diet rich in growth-boosting nutrients.

Here are some height increasing foods and drinks recommended for you:

Milk and dairy products

These are excellent sources of protein, Calcium and vitamin D which are considered key nutrients in enhancing your bone strength and bone health.


Eggs are among the cheapest sources of vitamins, protein, minerals and healthy fats that help to increase height considerably.

Fish and sea foods

They provide your body with Calcium, Omega-3 fatty acids, vitamins, protein and minerals to maintain healthy bones and recover muscles, especially after performing increase height exercise.

Green leafy vegetables and fresh fruit

They are high in vitamins, minerals and fibers that boost nutrient absorption, strengthen overall health and promote bone growth.

Nuts and seeds

Almonds, peanuts, walnuts, pumpkin seeds and Flex seeds are packed with a great amount of vitamins, protein and minerals. Such nutritious nuts and seeds should be consumed on a daily basis to increase height.


Why does water come to this list? Water seems to contain nothing that makes you taller. Despite this, all of the cells in your body can work well if you drink enough water, thereby boosting the nutrient absorption process and increasing your height effectively. For this reason, always remember to drink a lot of water to achieve your desired height!

Remember that all of your effort can come to nothing if you skip breakfast or overeat hamburgers, cakes, candies, salty foods, soft drinks or alcohol. Unhealthy foods and drinks always attract your eyes and satisfy your appetite but they weaken your bones and stunt your growth in the long run.


Nutrition plays a leading role in your bone growth. Hence, as the simplest tip on how to grow up naturally, you should build a healthy and balanced diet throughout your growing years. 

2. Practice increase height exercises regularly

Regular exercise is utterly important.

Your adult height depends on how active you are during childhood and teenage years as exercising stimulates growth hormone secretion within your body [2]. What’s more, increase height exercise is also the best natural way to keep bones strong, smooth metabolism and empower immune system. If you want to become taller, make exercise a must of your healthy lifestyle.

Below are some effective increase height exercises you can practice at home. These exercises are very helpful in stretching your spine and muscles, and removing the compression of your skeleton because of gravity and poor posture habits.


Swimming should definitely be on top of the increase height exercise list. When swimming, the motion of moving yourself in water makes your spine, limbs and joints stretch maximally and increases the growth hormone release.


Yoga involves stretching all the muscles in your body, from head to toe. Wheel pose, cobra stretches, triangle pose, and mountain pose are some useful poses to practice for height gain. Just create a peaceful space in your home and practice this increase height exercise!


This increase height exercise is very simple to practice. All you need is just a bar which is about 25 cm higher than your reach. Hang yourself 5-10 minutes every day without your feet touching the ground. It is a highly recommended exercise to increase height naturally at home because it helps to stretch your spine a great deal.


Your list of exercises to increase height naturally is not complete without volleyball. Indeed, it’s the motions of jumping up and moving around to serve the ball that stretch the cartilages and muscles in arms, legs and spine.


Basketball requires players to shoot, rebound, jump, and run around in trying to throw the ball into the hoop, which helps most of muscles in body stretch and become stronger.


Believe it or not but a simple rope can help you grow taller. Compared with other increase height exercises, skipping is the simplest way to build the bone mass in your legs and straighten your spine naturally.


Not only does increase height exercise foster excellent overall health but it also facilitates rapid height growth. To grow strong and stay healthy, you should be more active in physical activities and follow our suggested increase height exercise.

3. Sleep properly

We actually grow most while sleeping. 

Aside from increase height exercise, sleep also helps you to grow taller, but not everyone knows this secret. The pituitary gland in your brain produces a protein called growth hormone that is responsible for controlling your height growth. During deep sleep, this hormone is secreted at increased levels, thus triggering rapid height growth [3],[4]. Sleeping also revives the entire body after an active day and enhances immune system, thereby aiding in healthy growth of body. But how should you sleep to increase height naturally?

What you should do

The amount of growth hormone reaches its peak between 11 PM and 1 AM, so you should sleep enough 8 hours/day and before 11 PM.

For deep and sound sleep, keep your bedroom dark, quiet and comfortable. Keep your mind peaceful because a brain full of stress and thoughts can’t fall asleep well. Relax your mind with light music and keep away from all distractions.

Things to avoid before bedtime

Some experts advise us not to eat before bedtime because some foods can increase insulin levels, which hinders the growth hormone release [5]. In addition, if you have difficulties falling asleep, limit or avoid consuming caffeine (e.g. coffee, tea, soda, chocolate) and alcohol.

Blue light emitted from smart phones, tablets and computers can reduce the quality of sleep and affect biological clock, which controls sleep-wake cycle [6]. It increases the level of cortisol and lowers melatonin, a hormone that tells your body know when it’s time to sleep and wake up. Therefore, you should reduce screen time at least one hour before going to sleep.

Don't practice increase height exercise intensely or work hard too close to your bedtime. This can make your brain become too active and take longer to fall asleep.


Proper sleep makes your brain produce more growth hormone and support your healthy growth and well-being, so in addition to increase height exercise, you should get enough sleep and maintain good mental health.

4. Practice good posture      

Your posture also affects how you look.

Practising good posture relaxes your muscles and straightens your spine, which helps to improve your height effectively. It also boosts your self-confidence and reduces some health problems like headaches and back pain.

Why does bad posture stunt your height?

Posture impacts on your height more than you think. Poor posture can make you look shorter than you really are. Your spine is likely to curve over time if you frequently slouch or hunch over. Therefore, you may lose some inches off your height and hinder the natural growth of your body. Increase height exercise can help you gain some inches, but you need to work on correcting your posture if you want to achieve your maximum potential height.

How to improve your posture?

The position of your spine is the key to good posture. As a result, when you sit, stand, or walk, be mindful of your spine and make sure it is straight up. To correct your posture, just look yourself in the mirror or ask your doctor for advice.

For proper sleeping posture, choose a suitable pillow that is at the perfect height for your neck. A pillow that is too high or too low can cause neck pain or headache and make your spine bend. Plus, your spine and muscles can be curved after a long night’s sleep, so spend a few minutes stretching your entire body after getting up in the morning, and maybe do some increase height exercise after that!


Poor posture can hinder your height growth, so being mindful of practicing good posture during daily activities is very crucial.


By practicing increase height exercises, eating the right foods, maintaining good posture, and getting enough sleep, you can easily increase height naturally at home during your growing years. Improving height requires time and effort. Be patient!


(*) All pictures shown are for illustration purpose only.
THE ABOVE INFORMATION IS FOR REFERENCE ONLY and shall not be used for diagnosing or treating a health problem or starting any medication or treatment without discussing it with a qualified health professional.
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