Doctor reveals the easiest daily activity to help children grow taller

(Dan Tri) - According to Dr. Le Quang Hao, swimming, martial arts, cycling, badminton, volleyball or basketball are all beneficial for physical development and height. In particular, stretching exercises, especially pull-ups, are very important.

Unexpected results from chin-up exercises

Doctor Le Quang Hao, a nutrition expert, said that a diet lacking in protein and essential amino acids for the body will prevent children from reaching their optimal height, no matter how many micronutrients they supplement.

Dr. Hao revealed that pull-ups, combined with nutrition and adequate sleep, are very effective for children's height. Parents should install a pull-up bar for children, and install it at a moderate height so that children can practice swinging on the bar diligently (Photo: Fawns).

"To help children develop well, parents need to understand that height growth is the result of a coordinated combination of many factors: nutrition, exercise, sleep and genetics. No single vitamin or mineral can replace a balanced, complete and scientific diet," Dr. Hao advised.

This expert believes that for children under 5 years old, parents do not need to worry too much about exercise because at this age, children are very active and run around almost all day. For older children, physical activity is even more important.

According to Dr. Hao, all sports such as swimming, martial arts, cycling, badminton, volleyball or basketball are beneficial for physical development and height. Among them, the sport that has the most direct and effective impact on height development is stretching exercises, especially chin-ups.

Children do not need to do pull-ups like adults, just swinging up to let the body weight stretch the spine and bone groups is enough.

Regularly swinging on the bar helps the spine, arm and leg bones grow longer and more balanced.

Nowadays, many families have installed convenient door-mounted pull-up bars so that children can practice at home. However, parents should be careful not to install the bar too high so that children can easily reach and ensure safety when practicing.

To increase height, is calcium and vitamin D enough?

According to Dr. Hao, in his practice, he found that new parents pay a lot of attention to nutrition and micronutrient supplementation, forgetting about physical exercise in the process of promoting their children's height.

In particular, when it comes to height, the use of calcium and vitamin D is considered common. However, if used incorrectly, long-term use can cause consequences.

Vitamin D helps calcium absorption, but without a regulatory mechanism, this amount of calcium can go astray, not entering the bones but depositing in soft tissues or blood vessels, causing the risk of cardiovascular disease after many years.

Meanwhile, vitamin K helps transport calcium to the right place, which is the bones and teeth, and removes excess calcium from the blood vessels and soft tissues. Without K2, calcium will not be properly directed, leading to vascular calcification, heart calcification and serious health effects.

Magnesium is another extremely important mineral that is often overlooked. Magnesium deficiency is one of the major causes of public health crises, especially related to cardiovascular disease.

Magnesium helps balance calcium in the body and participates in more than 80% of energy metabolism. When lacking magnesium, children not only grow slowly and have poor height development, but are also prone to obesity due to metabolic disorders.

Looking more broadly, the reason why Vietnamese children, despite being tall, still have small skeletons, poor bone density, crooked teeth or weak body structure is due to a lack of vitamins and minerals related to growth such as vitamin A, vitamin D, K2, magnesium and essential amino acids.

Height is mainly influenced by genetics, accounting for about 70% in Asians and up to 80% in Europeans. The rest is due to nutrition, lifestyle, exercise and environment.

"In the next generation, when living conditions, nutrition, sleep and exercise are improved, natural height also increases significantly. This shows that genetics is only a background factor, while nutrition, lifestyle and living environment are the factors that determine the ability to develop optimal height.

Therefore, parents can be completely assured that if they focus on properly supplementing micronutrients, combined with exercise, adequate sleep and a healthy lifestyle, their children will certainly achieve a height that is superior to that of their parents' generation.

Source: https://dantri.com.vn/suc-khoe/bac-si-tiet-lo-hoat-dong-de-thuc-hien-nhat-moi-ngay-giup-tre-tang-chieu-cao-20251028065101464.htm