Health & Growth
Exercises to Increase Height: What They Really Do and the Best Sports for Growing Teens
YouTube and TikTok are full of “grow 10 cm in a week” exercise videos. The truth is that exercise does not lengthen bones, but it plays a real role in healthy growth during the teenage years, and in improving posture so you stand at your full height. Here is what actually helps.
Can exercise increase height?
No exercise makes bones longer than your genes allow. But regular physical activity during the growing years:
- strengthens bones and increases bone density, especially weight-bearing and jumping exercise;
- improves appetite and sleep quality, both important for growth;
- strengthens the back and core muscles, improving posture and reducing slouching;
- helps maintain a healthy weight, which matters for the timing of puberty and growth.
The general recommendation for children and teens is 60 minutes a day of moderate to vigorous activity, with bone- and muscle-strengthening exercise at least 3 times a week.
The best sports during the growing years
- Swimming: a full-body workout that strengthens the back and shoulders and improves flexibility and posture.
- Basketball and volleyball: repeated jumping loads the bones in a healthy way and strengthens them.
- Running and skipping rope: simple, no equipment needed, and good for bones and heart.
- Bar hanging: temporarily decompresses the spine and strengthens grip and back. It does not lengthen bones but is good for posture.
Stretching and posture routine (10 minutes a day)
- Cobra pose: lie on your stomach and lift your chest with your hands while keeping your hips down, 20 seconds × 3.
- Child’s pose: kneel and stretch your arms forward on the floor, 30 seconds.
- Standing reach: stand and reach up on your tiptoes, 15 seconds × 5.
- Cat-cow: on hands and knees, slowly arch your back up then down, 10 times.
- Glute bridge: lie on your back and lift your hips to strengthen the lower back and glutes, 12 reps × 3.
- Plank: strengthens the core muscles that hold your posture, 20 to 40 seconds × 3.
These exercises improve spinal flexibility and how you stand. You may look taller because your back is straighter, but bone length does not change.
Common mistakes
- Believing exercise alone is enough without good food and sleep.
- Trusting “10 cm in a week” videos; there is no scientific evidence for this.
- Training a lot while eating too little, which can harm growth instead of supporting it.
- Fearing weights: age-appropriate, supervised resistance training does not damage growth plates according to current evidence.
Combine exercise, nutrition and sleep
Exercise is one of three pillars, together with a balanced diet and enough sleep. An active body needs enough protein and minerals to build muscle and recover.
Where does Nutrond Numotam fit in?
Nutrond Numotam is a food supplement that combines amino acids (L-arginine, L-ornithine and L-glutamine) with phosphatidylserine, zinc, magnesium and vitamin B6, in one capsule a day for ages 11 and up.
- Zinc contributes to normal protein synthesis and to the maintenance of normal bones.
- Magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue.
- Vitamin B6 contributes to normal energy-yielding metabolism.
Numotam does not treat short stature and does not guarantee any increase in height. It can be one part of a complete nutrition routine that supports the body’s needs during the growing years, alongside a balanced diet, enough sleep and regular activity. Learn more about Numotam and its ingredients.
For the full picture, read our complete guide to increasing height naturally.
Note: this article is for general education and does not replace medical advice. Final adult height is largely determined by genetics, and no supplement can guarantee an increase in height. If you are worried about your child’s growth, talk to a paediatrician or an endocrinologist. Food supplements are not medicines and do not replace a balanced diet.