How To Get Higher: 7 Effective Ways To Increase Your Height Naturally

Height is probably one feature that most people are very conscious about. It is a vital component of your total persona and significantly affects your confidence. No wonder, girls are willing to endure walking on heels just to look taller.

Furthermore, according to Disabled World, the average height of an American adult is 5’ 9 1/2” for men and 5’ 4” for women. People who missed the mark are willing to try every possibility just to gain a few inches taller. However, some ways to get taller involves treatments and medications which could be precarious.

If you are like me you are just a few inches shorter than the normal height; there’s still hope. I have created this article to share with you steps on how to get higher naturally and effectively.

What You Need To Know About Your Height

Before we blame our ethnicity for how tall (or short) we’ve become, let us digest some factors that could affect a person’s height as explained by Beyond Disease:



An apple tree will never bear an orange. This is a simple logic that everyone who aims to get taller must understand. Your height is greatly influenced by multiple genes you’ve inherited from your parents. Thus, do not get frustrated if you’re short because there’s a great chance that there are many of you in the family.

Non-Genetic Factors

Non-Genetic Factors

If you don’t have any problems with your source of genes, the next thing that you must consider is non-genetic factors. These include everything around you while you are growing to be an adult. We must understand that growing is directly proportional to your possible height.

Thus, all external factors that prevent your growth also hinder you from growing tall. Below are some of the non-genetic factors that you must be aware of:

  • Metabolism

It enables your body to absorb the nutrients from the food you eat. Grow Taller SOS posted that fast metabolism is better since nutrients that promote height are absorbed faster by the body.

  • Illness

Even if you have the tallest parent in the world, it is still probable for you not to inherit their height. If your pituitary gland is comprised, it could stop secreting growth hormones that could make you shorter than expected.

  • Nutrition

If you had the wrong nutrition that hinders growth since you were young, you might not reach full height.

Now that we have accepted the fact that we are not as tall as the rest, it’s time to make some efforts of gaining a few inches. This process takes time and dedication. Thus, be sure to commit yourself fully and do what’s necessary for faster results.

7 Effective Ways To Increase Your Height Naturally

Have Enough Sleep Time

Have Enough Sleep Time

We have established in the early part of this article that height is synonymous to growth. There’s no better way to achieve optimum growth by sleeping. According to the National Sleep Foundation, our body needs at least 8 hours of sleep daily. During these hours, human body grows and regenerates tissues. Our brain also releases growth hormones when we are in deep sleep.

Fortunately, getting sleep is very easy to do. First, manage your time to finish your tasks before sleeping. Second, invest in a cozy environment that will foster a deep sleep. Lastly, free your mind from stress.

Pro Tip: Look for pillows that perfectly support your neck and back for a more comfortable sleep.

Eat A Balanced Diet

Eat A Balanced Diet

A healthy meal is of paramount importance in supporting proper growth. You need to ensure that your daily requirement for vitamins and minerals are met. The trick in eating healthy is avoiding junk foods that contain nothing but empty calories.

You also need to avoid fatty and carbohydrate rich foods. They have the capacity to slow down the production of growth hormones. According to Telegraph, a balanced diet must include just the right amount of the following:

  • Carbohydrates

Primary source of energy to support bodily functions

  • Proteins

Essential in the formation and growth of bones, teeth, and muscles

  • Good Fats

Required for hormone formation, prevent nerve degeneration and promotes brain development

Pro Tip: Look for foods that will supply your body with enough dose of Vitamin D, calcium, and zinc. Check the Dieticians of Canada site to see foods that are the best sources of these vitamins and minerals.

Read more: 5 Ways To Naturally Lower Blood Pressure

Live A Healthy Life Style

Live A Healthy Life Style

If you can still recall, no genetic factors can greatly affect your growth and height. One of the most common non-genetic causes for not attaining optimum height is your lifestyle. But how exactly will you live a healthy lifestyle?

First, do not smoke. American Wellness Association reports young people who smoked or exposed to secondhand smoke are shorter compared to those who don’t.

Next, say no to caffeine. Although there’s no direct connection between caffeine and height, it can keep you awake and prevent you from getting enough sleep.

Third, drink plenty of water. It can help you digest food faster. As a result, you can easily absorb the nutrients and minerals that your body needs for optimum growth.

Lastly, avoid stress. Although it is easier said than done, living a stress-free life can significantly boost the development of your body.

Pro Tip: Treat yourself from time to time. Indulge on things that you think can make you relax and rejuvenate.

Read more: Six Easy Ways To Live Longer And Healthier

Keep Your Back Straight

Keep Your Back Straight

Slouching or hunching over can significantly affect the curvature of your growing spine. Curved spines make you look short and unappealing. Keeping a proper posture is one of the challenges that you need to overcome. Here are some of the most common posture mistakes that lead to a curved spine as reported by Huffington Post:

  • Sitting with a curved back in front of the computer for a long time
  • Slouching while watching TV, driving or relaxing
  • Using heavy backpack
  • Improper position when doing various activities

If improper posture has been with you for a long time already, there’s nothing to worry about. There are ways on how to correct your posture and increase your height along the way:

  • Do stretching exercises
  • Perform Upper Body workout
  • Adjust the height of your chair for an ergonomic desk
  • Lose weight
  • Seek assistance from a therapist

Pro Tip: Try the Alexander Technique developed by F. Matthias Alexander to improve your posture. Click here to learn how to do it.

Stay Away From Drugs And Alcohol

Drugs and alcohol are not just bad for your health but your growth as well. They contain growth inhibitors that hamper you from attaining your inherent height.

They also contain chemicals and other components that may interfere with normal bodily processes causing you not to secrete hormones that are vital to growth and development.

Pro Tip: If you’re tempted to use any drugs or drink too much alcohol, try to read articles and blogs about its effect on your body. Will you take the risk and try?

Drink Milk

Did you think milk are just for babies? Of course not. According to The Dairy Council, milk, and other dairy products are an excellent source of calcium, phosphorus, and protein that helps develop and keep the bones healthy. Healthy and well-developed bones are vital in maintaining your skeletal system in perfect condition.

Pro Tip: Milk also helps your body absorb vitamins and minerals. Drink one glass of milk in the morning and another one before sleeping.


If you think exercise is just for those who wanted to lose weight, think again. Experts in the National Center for Biotechnology Information suggests exercise plays a vital role in bone development. Since our skeletal system is the framework of our body, fully developed bones means better height.

How does exercising do the trick? It’s simple. Physical activities serve as a mechanical stimulation to which a human skeleton is sensitive. This stimulation promotes optimal bone growth. To achieve the benefits of exercises, it needs to be done regularly with variations and different intensities.

Also, focus on routines that focus on legs and spines as they tend to stretch your skeletal structure.

Pro Tip: Always ask your doctor if an exercise is appropriate for you to avoid injuries.

Best Exercises To Increase Height

We know how important exercise is for the health of our bones and how it helps us gain a few inches.

Bar Hanging

Bar Hanging

If growing a few inches is your main goal, defying gravity could be the key. Bar hanging stretches your spine and reduces tension in your vertebral column.

How To Do:

First, prepare a horizontal bar rigid enough to hold your weight. Second, grasp the bar with both hands and with your palms facing out. Make sure that your hands are distanced shoulder width. Then, allow yourself to hang freely for 10-20 seconds. Repeat 5 – 10 times.

Pro Tip: Hang ankle weights for a more advanced variation.

Pelvic Shift

This exercise targets your lower spine and hips. Not needing any fancy equipment, Pelvic shifts can be done in the comfort of your home.

How To Do:

First, lay down on back with both shoulders resting on the floor. Next, move your feet closer to your butt by bending your knees. Then, curve your back by thrusting your pelvis higher. Hold on to this position for 20 seconds. Finally, return to the starting position slowly. Repeat until required repetitions.

Pro Tip: Check this YouTube video to learn pelvic shift.

Cobra Stretch

3. Cobra Stretch

As the name implies, this exercise is performed mimicking the form of the snake. This is a stretching exercise that lengthens the chest, expands the shoulder and strengthens the muscles in your back.

How To Do:

Start by lying on your belly on the floor. Be sure to rest your hands on your shoulders. Second, keep your legs and toes straight all the time. Next, strengthen your torso as you thrust your hips off the floor. Stay in this position for a few seconds. Finally, slowly return to your initial position and do the required repetitions.

Pro Tip: To perform this exercise more comfortably, wear fit and stretchable clothes for easy movements.



This is an enjoyable way to stretch your muscles and bones. While floating on the water, try relaxing and combine a variety of strokes. Swimming is a perfect exercise to broaden your shoulders and stretch your extremities.

Effects of swimming on your height may not be very visible immediately. Thus, you need to swim regularly and be patient until the results of your work are evident.

Pro Tip: Do your swimming session early morning when the sun is not so hot. Aside from exercising your bones, you’re also getting a significant dose of Vit D from its natural source. That’s hitting two birds with one stone!

Leg Kick

Leg Kick

When you perform leg kick regularly, your legs amass cartilage that could help it stretch a bit. This exercise can be done at home in a gym with necessary equipment.

How To Do:

Start with a kicking stance as what you usually see in action movies. Make sure that your legs are apart with one foot slightly In front of the other. Next, lift one of your legs as high as you could. Then, snap a quick kick before it reaches the highest point. Finally, slowly return to position and do the same with the other leg with the required repetitions.

Pro Tip: Perform this exercise with caution. Avoid exerting too much force in kicking as you could lose balance and trip.

Let me be clear. The maximum increase in a person’s height happens during puberty. Thus, those who already passed puberty may experience delayed effects. Just like anything that we want to achieve in life, getting taller can only be attained through hard work and dedication.

Did you learn something new in the article today? Do you want to share additional tips that can help us grow a few more inches? Please let us know by leaving your comments below. I will try my best to read all of them. And please don’t forget to share this article with your friends and colleagues. Together, let us aim for a healthier and taller Avatar versions of us.

Jake Tyler
Hi all, I’m Jake Tyler, over the past decade I’ve been working strong on my personal fitness levels. From the age of 16, I have been a kickboxer, and I’ve built up an incredible passion for fitness & self-improvement. This experience has led me to a career in personal training and health & fitness.

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