4 Ways to Increase Height as an Adult

Your height is mostly defined by your genes, but maintaining a balanced diet, getting enough sleep, practicing yoga, and maintaining good posture may contribute to an increase in height as an adult. However, it is not 100% guaranteed.

You may be wondering, “Can I increase my height as an adult?” While I won’t promise miracles, I can share methods that science suggests may help. If you want to get taller, it is important to focus on lifestyle changes and habits that can help you reach your goals. Here are some tips for increasing height:

1. Maintain a Good Posture

Firstly, let’s talk about the importance of good posture. When you stand tall and straight, you can maximize your height potential. Improper posture, on the other hand, can compress your spine and therefore make you appear shorter than you are.

Moreover, good posture offers more than just a height boost. It can reduce back pain, increase energy levels, and improve breathing.

When you stand up straight, your organs function optimally, leading to better overall health.

How can you improve your posture, you ask? Start by consciously sitting and standing tall, shoulders back and chest out.

I also recommend exercises that strengthen your core and back muscles, such as planks and bridges.

2. Eat a Balanced Diet

Next, let’s talk about the role of diet in height growth. Consuming a balanced diet rich in nutrients is crucial for your body’s growth and repair, including your bones. Not to mention, a balanced diet not only contributes to height growth but also supports overall health. It can improve your energy levels, boost your immune system, and help you maintain a healthy weight.

What does a balanced diet look like? It includes lean proteins, whole grains, fresh fruits, fresh vegetables, and healthy fats. I strongly suggest incorporating foods rich in calcium and vitamin D, essential for bone health.

3. Try Yoga

Consider trying yoga. Certain yoga poses can help stretch and elongate your spine, potentially increasing your height.

Poses like the Mountain Pose, High Plank, Tree Pose, Child’s Pose, Standing Forward Bend, and Cobra Pose are particularly beneficial. You can take a local class or follow along with online tutorials.

I recommend practicing yoga consistently for the best results. Aside from potentially increasing height, yoga can enhance flexibility, improve balance, and reduce stress. Plus, yoga is a great way to stay active and maintain a healthy lifestyle.

4. Get Enough Quality Sleep

Yes! Let’s not forget the importance of quality sleep.

During sleep, your body releases growth hormones that help repair and build tissues, including your bones and muscles. Furthermore, getting enough sleep not only aids in height growth but also improves memory, mood, and overall health. If you’re well-rested, you’re better equipped to maintain a healthy lifestyle.

Try your best to sleep at least 7 to 9 hours per night. You can furthermore improve sleep quality by maintaining a consistent sleep schedule and developing a relaxing sleep environment.


To increase height as an adult, maintaining good posture, eating a balanced diet, practicing yoga, and getting enough quality sleep are practical and science-based strategies. While these methods may not drastically increase your height, they can help you make the most of your natural stature and promote a healthier lifestyle.

Frequently Asked Questions

Can adults really increase their height?

While the primary growth areas of the bones (growth plates) usually close in our late teens, adults can appear taller by adopting good posture, maintaining a balanced diet, and doing certain exercises.

However, these methods may not significantly increase actual height but rather help to maximize your natural stature.

Do supplements help you grow taller?

While some supplements are marketed to increase height, there’s limited scientific evidence supporting their effectiveness. Supplements can’t influence your genetic height potential.

However, certain nutrients, like calcium and vitamin D, are crucial for maintaining strong and healthy bones. I suggest consulting a healthcare professional before starting any new supplement regimen.

What is the best sport to get taller?

There isn’t a specific sport proven to increase height. However, sports like basketball, volleyball, and swimming are often recommended as they encourage full-body movement, flexibility, and good posture. These factors can help you appear taller and promote overall physical health.

Which food helps to increase height?

Certain foods, particularly those rich in proteins, vitamins, and minerals, can support healthy growth.

Foods high in calcium (like dairy products, leafy greens, and fortified foods), protein (like lean meats, beans, and nuts), and vitamin D (like fatty fish, egg yolks, and fortified foods) are beneficial for bone health.

Further Reading: Average Heights of Men Around the World

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