2. Stretching exercises, such as horizontal bar and gymnastics. Helps stretch the bones.
3. Full-body exercises, such as basketball, badminton and swimming, help to stretch and lengthen the whole body bones.
It should be noted that children under the age of 18 should not take part in excessive physical exertion, and the amount of exercise should be cyclic and gradual. Studies have found that inappropriate exercise or excessive exercise will reduce the secretion of growth hormone, which will have a long-term impact. It is recommended to exercise 4~5 days a week for 30~45 minutes each time.
Extended data
The reason why exercise helps to grow taller.
1. Exercise can stimulate the epiphysis. It can promote the proliferation and ossification of chondrocytes in epiphyseal cartilage plate, promote bone development and help to grow taller. Children who exercise regularly are 2~3 cm taller than those who don't like sports. As long as there are sports that stimulate the knee joint, ankle joint and spine, such as basketball, swimming, mountain climbing and running, they can all promote height.
2. Exercise promotes the absorption of calcium. After exercise, the growth plate will be stimulated, resulting in stronger calcium absorption, which will help bone development. In particular, children's outdoor exercise and more sunshine are particularly beneficial to calcium absorption and bone growth.
3. Promote the secretion of growth hormone. After exercise, the secretion of growth hormone increases, and exercise can increase metabolism, enhance the body's disease prevention ability and prevent obesity.
4, conducive to sleep. Exercise can promote sleep. Night is the golden period of growth hormone secretion, and high-quality sleep contributes to bone development.
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