Four unique exercises and diet to help your kid grow taller
Are you worried that your child is shorter than all his or her classmates? To be taller is every child's desire and there are ways in which you can help your child achieve a good height.
There are many myths related to height that floats around.Some parents believe that just because they both are short,their children will be short as well.But with the right diet ,posture and a few exercises, it is possible to aid the growth of your child. Exercises elongate and lengthen the bones and growing children, the bands of cartilage around long bones of the arms and legs stretch and allow for the bones to grow
Shortly after puberty ,around the ages of sixteen to eighteen,this cartilage fuses and doesn't allow bones to grow anymore.And this is why it is a must to start practicing exercises to increase height at a younger age.
So if you are looking for some proven tips that help increase the height of your child ,you are in the right place.
Four unique exercises to lengthen your child
1.Stretching :
Stretching is a great way to increase height.Get your child to start with simple stretches like the wall stretch.Make him stand against a wall with the back towards it.Raise hands in the air and stretch as far as possible. Then sit in the same position on the toes and stretch the legs muscles.Repeat the process ten times.Another good stretch for the legs and back is to sit on the floor,legs wide apart.Then bend forward at the waist and stretch to touch the right toe.Your child can keep bending three to four times to stretch the leg muscle to the maximum. Then go back in the sitting position, and stretch to left toe.Toe-touching exercises are also great to elongate the spine and improving posture.
2.Yoga:
Some yoga asana,especially the Surya Namaskar and the Adho Mukha Syanasana stretches the whole body easily. Having a child do basic breathing exercises before beginning. Then lie down on the back ,lift hips and stretch legs backwards. Make sure the back is absolutely straight. Maintain this position and continue deep breathing for as long as possible. Also ,poses like the Chakrasana can also help your child stretch the entire body.Here,make your child lie down flat on the back ,legs shoulder-width apart.Bend knees so they touch the buttocks and bend elbows so that fingers touch the shoulder. Breath in and push up the body to create a 'U' position and hold for as long as possible. Release the position, breathing out and rest for a few seconds before repeating the pose.
3.Hanging:
All kids love to hang from bars and this playful exercise can help straighten the spine and elongate the vertebrates.So encourage your child to do plenty of pull-ups.Install a hanging bar in the house preferably,the bar should allow your child to be able to hang fully above the ground. But if you are more concerned about safety ,you can also teach your child to hang with the legs bent at the knees.It is best to hang for one to ten minutes every day.Make your child do ten repetitions of pull-ups or chin-ups daily for best results.
4.High-intensity workouts:
It is not recommended for children under the age of sixteen to lift weights or do any kind of stressful weight training. During this period, muscles need to develop naturally, and only high-intensity work-outs and sports are best.Lifting weights at a gym can actually hamper the height of your child, so don't allow it.However ,sports like basketball, tennis and badminton are all great ways to promote growth hormones in the body and help your child grow taller.Running, swimming and cycling are also great options.
Other factors that play a key role in increasing your child 's height
Exercises are great to promote growth spurts.But did you know that the right diet and a proper sleeping routine can also help your child grow taller?
Find out simple ways to help your child get taller naturally.
While sleeping, growth hormones are produced,which is why it is a must that your child gets a minimum of eight hours of sleep.
A balanced diet rich in amino acids will also promote better growth and development. You are already concentrating on exercises, so make sure your child gets enough proteins,vitamins and calcium for his/her body to grow in an optimum way.You can also depend on supplements like PediaSure,a scientifically proven formula that ensures overall development in growing kids.Also ,add PediaSure or Bourvita for growing kids in their daily glass of milk to ensure they have optimum energy through the day.
A good posture is a must to become taller.Make sure your child doesn't sit or walk with hunched back or the spine will grow crooked.Now growing taller will not be a dream for your kids.Use these simple but yet effective tips that can make a world of difference in the overall development of your child.
Milk
No doubt about this,milk does a body good.Children need calcium and vitamin D to support bone growth ,and milk is a one-sstop shop acting as a good source for both nutrients. Just three servings of milk or milk products a day-like cheese or yogurt can meets nearly one hundred percent of your child's daily needs for calcium and vitamin D.
Fruits and vegetables
You may not think of fruits and vegetables as foods that will help your children grow taller,but getting enough vitamin A and C also helps make sure your kids grow to their full potential. Children need three to five servings of fruits and vegetables a day.To meet those needs,offer a fruit or vegetables at each meal or snack.
Whole Grains,protein and zinc also contribute immensely to the growth of a child.
The main food your family eats usually provides most -but not all- of the body's energy and other nutritional needs.By adding helper foods to the main food you can make low-cost nutritious meals. You do not have to eat all the foods listed here to be healthy. Eat the main food you are accustomed to ,and add whatever 'helper foods' available in your area.Try to include 'helper foods' from each group, as often as possible. Take note that feeding children enough and feeding them often three to five times a day is usually more important than the types of food you feed them.
Main Foods
Typical examples like
Cereals and grains (wheat,maize,rice,millet,sorghum )
Starchy roots (cassava, potatoes, lard)
Starchy fruits (banana, plantain,breadfruit)
Are cheap sources of energy.The cereals are also cheap sources of proteins,iron and vitamins)
Go Foods
Typical examples like
Fats (vegetable oils,butter,ghee,lard)
Foods rich in fats (coconut,olives,fatty meat)
Nuts (groundnut,almonds, walnuts,cashews)
Oil Seeds (pumpkin,melon,sesame,sunflower)
sugars (sugar,honey,molasses,sugar cane,jaggery)
They are energy helpers and are also available as body -building helpers because of their high protein content.
Grow Foods
Typical examples like
Legumes (beans,peas,and lentils )
Nuts (groundnuts,walnuts,cashews, and almonds)
Oil seeds (sesame and sunflower)
Animal products (milk,eggs,cheese,yogurt,fish,chicken, meat,small animals such as mice and insects )
Are proteins or body-building helpers.
Glow Foods
Most vitamins and minerals or protective helpers are glow food.
Typical examples are
Vegetables (dark green leafy plants, tomatoes, carrots,pumpkin, sweet potato,turlips,kale,leeks,and peppers)
Fruits (mangoes,oranges,pawpaw and custard apples)
References
Where there is no Doctor David Werner p116.
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