Doctors reveal the easiest daily activity to help children grow taller.

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

Unexpected benefits from pull-up exercises

According to Dr. Le Quang Hao, a nutrition expert, a diet lacking in protein and essential amino acids will prevent children from reaching their optimal height, no matter how much micronutrients they supplement.

Dr. Hao revealed that pull-up exercises, combined with proper nutrition and sufficient sleep, are very effective for increasing children's height. Parents should install pull-up bars for their children to practice, ideally at a suitable height to encourage them to do so diligently (Photo: Fawns).

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

This expert suggests that for children under 5 years old, parents don't need to worry too much about physical activity because at this age, children are naturally very active and run and jump almost all day. For older children, physical activity becomes 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 growth. Among them, the sport with the most direct and effective impact on height development is stretching exercises, especially pull-ups.

Young children don't need to do pull-ups like adults; simply hanging from a bar to allow their body weight to stretch their spine and bone groups is sufficient.

Regularly hanging from a bar helps the spine, arms, and legs grow longer and more balanced.

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

To increase height, are there enough calcium and vitamin D?

According to Dr. Hao, in his practice, he has observed that parents focus more on nutrition and micronutrient supplementation but neglect physical activity in the process of promoting height growth in children.

In terms of height, the use of calcium and vitamin D is considered common. However, improper or prolonged use can have negative consequences.

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

Meanwhile, vitamin K helps transport calcium to where it's needed, such as bones and teeth, while removing excess calcium from blood vessels and soft tissues. A deficiency in K2 prevents calcium from being properly directed, leading to vascular calcification, cardiac calcification, and serious health consequences.

Magnesium is also an extremely important mineral that is often overlooked. Magnesium deficiency is one of the leading causes of public health crises, particularly in relation to cardiovascular disease.

Magnesium helps balance calcium in the body and participates in over 80% of energy metabolism. Magnesium deficiency can lead to stunted growth and reduced height in children, as well as increased risk of obesity due to metabolic disorders.

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

Height is primarily influenced by genetics, accounting for approximately 70% in Asians and potentially up to 80% in Europeans. The remainder is due to nutrition, lifestyle, exercise, and environment.

"In subsequent generations, as living conditions, nutrition, sleep, and exercise improve, natural height increases significantly. This shows that genetics is only a background factor, while nutrition, lifestyle, and living environment are the decisive factors in achieving optimal height growth."

Therefore, parents can rest assured that, if they focus on proper micronutrient supplementation, combined with exercise, sufficient sleep, and a healthy lifestyle, their children will certainly achieve greater height than 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