Do cardio exercises increase height?

by   |   Jun 28, 2024

People do not need much equipment for cardio exercises but still get many health benefits because these workouts target different muscle groups or even the whole body. And that raises a concern about whether performing them might support height growth. Is it a truth or just a myth? Everything will be explained below. Continue reading now!

What do you know about cardio exercises?

Cardio exercises, sometimes referred to as aerobic exercises, are dynamic activities that boost your heart rate into your target heart rate zone. But do you know which cardio workout is right for you? Check out some below and decide the one you enjoy most now!

  • Walking or jogging: It is a perfect choice for beginners because a 10-minute walk might improve your heart health.
  • Jump rope: It is a versatile activity because you can do it anywhere and anytime with a jump rope.
  • Dancing: Nothing is greater than dancing if you want to get some steam and your cardio. Wonderfully, you can dance around your room instead of considering joining Zumba classes.
  • Trampoline: It would be great with a huge, bouncy trampoline at home because jumping and playing around is fun and good for your health.
  • Stairs: When climbing stairs, you can get your heart pumped and your body sweat.
  • Swimming: This is a suitable low-impact exercise that can help get your heart rate up, as well as extend your body and protect your joints.
  • Cycling: Instead of driving to your grocery store, why not ride a bike?
  • Hiking: If you are a fan of the outdoors, hiking is a good way to boost your cardiovascular fitness and your emotional well-being.
  • Rowing: This might be something new, but it might give you an extra cardio boost and build up your abs and back muscles.
  • Organized sports: Do not worry because you are not a sporty person. There are so many just like you outside. Simply sign up for soccer, basketball, or football and join weekly. Running around the field or court helps increase your heart rate.

The good thing is that you do not need to work out for an hour to get health benefits. All you should do is perform 150 minutes of cardio exercises per week. Even a short session of 10 minutes counts toward your weekly exercise totals [1].


So, do cardio exercises increase height?

As you can see, there are different cardio exercises. However, do they make us taller when combining them for a long time?

The quick answer is NO because our height is mainly determined by genetic factors. Of course, exercising or eating balanced also helps but only performing cardio exercises cannot boost your vertical stature.

However, that does not mean you skip these workouts as they can indirectly support your optimal growth, especially during growing years. Why do we say that? Let’s check it out!

Support cardiovascular health

When you run, swim, or cycle, these actions help enhance your heart function and promote blood circulation, stimulating heart health. With improved circulation, your body can effectively deliver oxygen and vital nutrients to all tissues, including those for bone growth during puberty.

Strengthen bone density

Performing regular cardio sessions, like jogging or dancing, puts stress on bones and stimulates osteoblasts, the cells needed for bone formation, contributing to stronger bones. This process is important during puberty because this time is when bone growth is at its peak.

Balance hormonal and growth factors

These cardio workouts help the body release growth hormones like insulin-like growth factor 1 and testosterone. These hormones are well-known to stimulate muscle growth and bone extension and density.

Psychological and emotional health

Teens might experience emotional fluctuations because of reasons. So, encouraging them to perform certain cardio exercises regularly might help decrease stress levels and enhance a positive mood.


Beyond cardio exercises: What should you do to improve height?

Engage more in physical exercises

Aside from doing cardio workouts, it is necessary to try some stretching exercises. These magically extend your spine to give you a good body posture and stimulate growth hormone production.

Get the right nutrition

A diet with the right nutrients is necessary for kids and teens to grow, learn, and develop. Check out some quick and easy ways to ensure they get the proper fuel during growing years.

  • Whole-grain foods are enriched with fiber, vitamin C, and carbohydrates that can help young bodies grow and keep active. As parents, you should opt for items that list whole grains as the first ingredient on the label. Give your kids whole-grain hot or cold cereals, crunchy whole-grain crackers, whole-grain pasta, etc.
  • Fresh, canned, dried, frozen, and 100% juice from fruits and vegetables offer a variety of vitamins and minerals and are the best choice for kids and adults alike at every meal. For instance, enjoy fresh or frozen berries in a smoothie or cereal, veggies mixed into eggs, crunchy baby carrots, sliced apples, or brightly colored vegetables.
  • Low-fat dairy foods are rich in protein, calcium, potassium, magnesium, and phosphorus that children and teens need to grow. Take an 8-ounce glass of low-fat milk with breakfast, lunch, and dinner, string cheese for an on-the-go energy snack, or low-fat or fat-free yogurt parfaits for breakfast or snacks.
  • Lean meat, fish, poultry, eggs, nuts, and beans deliver a rich amount of iron, zinc, and vitamin B to support growing muscles and active brains, as well as help with extending satiety.

Besides eating healthy, you should avoid certain foods because they might hinder your height growth.

  • Junk food harms bone growth and might lead to health issues such as obesity and diabetes [2].
  • Excessive sugar might prevent growth hormone production, stunting height growth [3].
  • Alcohol intake for a short period during adolescence might hurt the liver and the endocrine system. It also affects the brain and weakens body growth, as well as decreases growth and sex hormone production. And all bad impact height growth.

Have a healthy sleeping pattern

A constant sleep cycle is essential for overall growth as the pituitary gland releases growth hormones when you are in a deep sleep. As mentioned above, these hormones help lengthen and thicken your bones. Also, you should sleep in the correct position to avoid straining your spine and neck, or this might lead to stunted growth.

Maintain a good posture

Do you know that one of the easiest ways to improve your vertical stature is to have a good posture? Obviously, poor postures can make a person look smaller than reality. There are many reasons leading to this issue, so you need to pay attention to how to stand, sit, or even watch television.

Try fashion tips

Selecting suitable colors or pairing the right shirt with jeans is a good way to make you look taller. Some of the best fashion choices include high-waisted pants, monotone clothes, ankle boots, and properly tailored clothes.

Final thoughts,

Only performing cardio exercises does not make you taller, but its role in supporting overall health and well-being cannot be ignored. If you do it regularly and combine it with a healthy lifestyle, you can create a favorable environment for your body to reach its genetic height potential during growing years. And keep maintaining cardio sessions because it helps contribute to a healthier and more resilient body.

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