The size and strength of each person’s body is related to genetics, but nutrition and exercise are very important contributing factors. With adequate nutrition, exercise can lead to more robust development, responsiveness, less disease, and lively confidence. Exercise does not increase genetically predetermined height, but it does promote the maximization of genetic potential. Studies have confirmed that children who exercise are on average 2 to 3 cm taller than those who do not exercise.
Exercise can stimulate growth hormone secretion. Children and adolescents who regularly engage in sports promote bone growth, making bones longer, thicker in cross-section, higher in bone density and increased in bone weight. Regular exercise also makes muscle fibers thicker and muscle contraction ability and tension enhanced, thus improving muscle strength, speed and endurance. Exercise also burns excess fat and prevents obesity during the rapid growth period.
Exercises that contribute to height growth are as follows: (1) bouncing exercises such as jumping rope, high jump, long jump, running, etc., which help limb movement.
(2) stretching exercises such as bar pull-ups, sit-ups, back and forth bending, gymnastics and various suspension exercises, help stretch the spinal column and limb bones.
(3) Whole-body exercises such as basketball, volleyball, badminton, soccer and swimming, etc., help to extend the bones of the whole body.