How can I increase my height? (Fitness query of the day)

We answer this query with tips to help you grow tall.

I am a 15-year-old boy and my height is only 5 ft 2 in. I want to increase my height but I don't know what to do about it. Please suggest some exercises and tips.

Since you are only 15, you have a growing body which means you can probably add a few inches to your height. But you need to understand that it also depends on your genes. If most of your family members are short, you are likely to not be that tall. But even then, you can make sure that you grow to your maximum height by following a few, simple tips.

A growing, teenage body needs ample energy which you get from food. It is highly essential to eat healthy and the right food for your body to grow to its optimal level. You can follow this meal plan devised by nutritionist Ekta Tandon.

Meal	Menu	Quantity You may like to read
Breakfast	Oat flakes with milk (add fruits and nuts)/Vegetable vermicelli/Egg sandwich/Paneer stuffed roti/Missi roti	1 Bowl 1 Bowl 1-2
Mid morning	Fruits salad/Fresh fruit juice/Lemonade/Buttermilk	1 Glass each
Lunch	Chapatis (Add chana atta + oats) + Green vegetable + dal /chicken + salad /Vegetable pulao + curd /pav bhaji	2 1 Bowl
Evening	Chicken tikki sandwich with vegetables/Sprouts mixed in aloo chat/Sweet potato chat/Dhokla/Vegetable wheat noodles	1 Bowl
Dinner	Soup, Chapatis (Add chana atta + oats) + Green vegetable + dal/chicken + salad/chicken pasta with salad	1 Bowl 1-2 1 Bowl

It is also very important to get some exercise which will help your body develop better. Though many believe that exercises like stretching and pull-ups can help increase height, no research actually validates it. But this does not mean that you stop your physical activities. Engage in sports to have an overall impact on your health. (Read: 7 ways you can make your teen eat healthy)

For your body to grow tall, it requires ample rest as well. Make sure you sleep for 8-9 hours every night. Our body produces the human growth hormone especially when we sleep. So get sufficient sleep.

Apart from these, there are factors that can stop or slow down your body's growth. You need to make sure that this doesn't happen. Don't smoke or drink or do drugs as they can have a negative impact on your body. Even junk food is just empty calories that don't add any nutritional value to your system so steer clear of them as far as possible.

Make sure your immune system is strong and you don't fall sick too often. If despite eating right and exercising you are unable to increase your height, visit a doctor who can find out the real reason for it. If it is not genetic, there could some condition you may be suffering from which does not promote growth. (Read: Get fit at home with fitness video games)

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