Is Height Growth Stopped By Working Out? Debunking the Myth
Many of us operate under the belief that, when it comes to growing taller, nutrition, sleep and posture are of utmost importance. But one question that comes around a lot, especially among youth, is: Does working out also slow down growth because it can stifle earlier growth stages?
It’s something that has received a lot of attention, particularly among teens and adolescents who want to enter the gym but are worried it will stunt their growth. Today, we will tackle that topic once and for all by looking at the science behind exercise and height growth. Get ready for some myth-busting findings!
The Reality of Growing Taller
Before we answer whether exercise can hinder height growth, we need to understand the mechanics of growth plates.
Our height is most affected by the length of our bones, and this longitudinal (lengthwise) growth is controlled by growth plates (also known as epiphyseal plates) found at the ends of long bones, such as the femur (thigh bone) and tibia (shin bone). These growth plates, which are made of cartilage, are where new bone cells are formed. Growth plates eventually fuse as we age, marking the end of vertical growth.
For adolescents and teenagers, the growth plates are still open, which is why this is an important stage for height increase. Once these plates fuse (typically after the late teens or early twenties), growth in height slows or halts altogether.
Will Exercise Weaken Growth Plates?
The short answer is: No, exercise does not slow down your growth.
In fact, during the growing years, regular physical activity is essential for healthy development. Let’s break down why:
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**Enhanced Bone Density: Weight bearing movement such as squats, deadlifts and even bodyweight movement (e.g. push-ups, pull-ups) stimulate the bones and promote higher bone density. This adds strength to the entire skeletal structure and causes bones to become stronger and more resilient during the period of your growth.
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Key to Good Posture and Body Alignment: Posture practices like yoga or stretching improve alignment and also create the illusion of height. And as you also build the back and core, especially the deep core, these exercises help with spinal alignment, which can reduce slouching and help you maintain your natural height.
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Human Growth Hormone (HGH) Synthesis: The body releases human growth hormone (HGH) in response to physical activities; intense exercise causes the release of this hormone, which stimulates growth during adolescence. It plays role in growth of muscle, bone, stem, and full-body composition. Engaging in resistance training, running, and high-intensity interval training (HIIT) helps stimulate the secretion of growth hormones like HGH in the body, inadvertently aiding the process of being tall.
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Flexibility and Stretching: Milder hobbies like swimming, cycling, and stretching workouts might build flexibility that encourages elongation of muscles and tendons. This will help you to keep your height potential as your body grows.
#### The Weight Lifting and Stunted Growth Fallacy
The most common myth of these is that weight lifting or heavy weight lifting can affect height. This myth comes most likely from worry about damage to the growth plates from too much or too-advanced weight training. But scientific studies have revealed weight lifting — if performed in the right way and under proper supervision — does not harm growth plates.
Actually, resistance training can be extremely beneficial to adolescents for a variety of reasons:
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Building muscle mass
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Improving coordination and balance
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Promoting joint stability
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Increasing bone health
If you practice good form, and the intensity of the training program is well within the capacity of a child’s age and training experience, then there is no evidence that weight lifting impairs height growth.
Other Factors That May Affect Height Growth
Although exercise can aid in growth, other factors directly affect how tall you are. Let’s take a quick look:
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Genetics: Your height potential is sensitive to your genetic disposition. If your parents are tall, you’re likely to grow tall as well, and the opposite is true.
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Nutrition: The right nutrition is vital for strong bone growth, and you should eat the right amounts of calcium, vitamin D, protein, and zinc. Malnutrition or not obtaining proper nutrition can hinder growth during your formative years so fuelling your body with the right food is critical.
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Sleep: Growth hormone is heavily secreted during deep sleep. If you don’t sleep well, your body cannot grow and repair itself properly.
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Posture: Bad posture can also give people the illusion that you are shorter than you actually are and over time it can lead to muscle-skeletal problems that can lower your height.
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Health Issues: Other conditions that can affect growth include growth hormone deficiency, hypothyroidism, or chronic illness. If you have any reason to believe that a medical condition has an impact on your height, it is always a good idea to speak with a doctor.
Conclusion: Work Out for Growth, Not Against It
If you’re worried about whether going to the gym will stunt your growth, we’ve got cool news: Exercise – done right—can be a wonderful complement to your height growth. Together, strength training, flexibility exercises, and cardiovascular workouts can encourage the increase of growth hormones, improve posture, and stimulate bone density, all of which play a role in your ultimate stature.
But the key takeaway here is balance. So focus on well-rounded fitness, good nutrition, adequate sleep, and good maintenance of your growing body. Ultimately, the only way to ensure you’re optimizing your growth potential, is through a healthy, active lifestyle.
So you keep pushing, keep grinding and keep in mind that exercising can always enhance your growth marathon—not stall it.