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5 Simple Tips To Increase Height After 25 Years Of

Age
Psst. It is not impossible to become taller even after you cross the 20-year mark.

Medically Reviewed by Reda Elmardi, RDN

December 27, 2022 By Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist

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Do you want to grow taller in your twenties? If you believe that you cannot add a few nearshore application

inches after the age of 25, you are incorrect. Are you wondering how to increase height development - Get
after 25? You have come to the right place! If you are past the age of 25, you can still More Related Info &

naturally raise your height by correcting your posture and adopting these five Related Results Now.
height-increasing strategies with no side effects. You will notice results if you stay
committed. Before you dive into the methods, let us explain to you why you stopped
growing in the first place. Keep reading!

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In This Article
Why Does Height Stop Increasing?
How To Increase Height After 25 Naturally?
What Else Can You Do To Increase Height After 25 years?
Infographic: Tips To Look Taller
Frequently Asked Questions

Why Does Height Stop Increasing?

Height increases up to the age of 18 in women and up to the age of 24 in men. It is rather
difficult to increase height after reaching adulthood as the production of these hormones
slowly stops. Growth is controlled by hormones like human growth hormone (HGH),
thyroid hormones, and sex hormones. The length of the bones increases due to the
presence of growth plates or epiphyses at the end of long bones. HGH is produced
by pituitary gland stimulates bone growth at the growth plates. As you get older, the
growth plate fuses, and there is no room for HGH to stimulate bone growth (1).

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FITNESS

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How To Increase Height After 25 Naturally?

It is really difficult to increase height after the age of 25, primarily due to the fact that the
bones stop growing at this age. Surgeries and growth hormones which promise
height growth in adults are potentially dangerous and detrimental to the body.
However, with a few tricks and tips, it is possible to add a few inches or at least appear
taller. In fact, these tricks can also help those who want to increase height after 20, 21,22
and 25 years of age. So, check these simple yet effective height increasing tips.

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1. Proper Diet and Nutrition

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Proper diet and nutrition play a vital role in improving your height. Your body should be
able to absorb vitamins, minerals, and nutrients in order to incorporate them into your
system for the proper growth and height gain. A balanced diet rich in calcium, vitamin
D, phosphorus, iodine, and magnesium is extremely important for proper growth
(2). Intake of trans fats and saturated fats should be restricted as they are difficult to digest
and interfere with the absorption of nutrients. In order to get protein, carbohydrates, amino
acids and calcium required for healthy growth and development, make sure you include
the following food items to your diet.
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Foods To Eat To Increase Height After 25

Carrots
Egg yolk
Beef
Fish – tuna, mackerel, and salmon
Liver
Green leafy vegetables
Potatoes
Nuts such as almonds and peanuts
Chicken
Beans
Peas
Fruits like apples and bananas
Milk and dairy products
The importance of calcium in the overall development of the human body cannot be
ignored. This nutrient is vital for the growth and maintenance of strong bones and
cartilages. Thus, it is advisable to have milk and dairy products to fulfill your calcium
requirements (2). Apart from this, you should also drink at least 6 to 8 glasses of water
daily to detoxify your body.

Related: 15 Amazing Benefits Of Healthy Eating On Your Life

2. Exposure To Sunlight

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Sunlight is one of the most important sources of vitamin D. Vitamin D contributes to your
FITNESS
height in the greatest way because of its effect on bone growth (2) (3). Exposure to
sunlight allows your body to get the required dose of Vitamin D. Sunbathing, especially
early in the morning or late afternoon, can be very beneficial because the ultraviolet
radiation is at its lowest during this time.

StyleCraze Says
Hairstyles such as the hair pouf, bouffant, or top knots that rest on the top of your
head can make you look taller.

3. Stretching And Exercise

Exercise is extremely crucial to gain good height as growth is stimulated when the body is
being exercised and stretched. Exercising stimulates the secretion of the growth hormone
(4). These exercises will also improve your posture and help you grow at least an inch of
height. Apart from exercise, sports activities like cycling and swimming can also help in
increasing height. The exercises given below might be helpful in gaining some height after
the age of 25 years.

Forward Bend
 FITNESS

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Steps

Stand straight, core engaged, feet together, and hands on your side.
Raise your hands above your head and inhale.
Now exhale slowly, and bend down. Allow your hands to touch your feet and your
head to your knee.
Now, inhale and slowly raise your body up, stand straight with your hands over your
head.
Repeat this 10 times.

Time Duration – 5 minutes

Tip – You can bend your knees a little when you bend down if you are a beginner.

Superwoman

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Steps

Lie down on your belly on a mat.

 Extend your arms in front, keep your toes point out.
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Now, lift your hands and legs up, as if you are flying. Feel the stretch in your core,
glutes, chest, and shoulders.
Hold this pose for 5 seconds and then exhale and slowly drop back to the starting
position.
Repeat this for 10 times.

Time Duration – 8 minutes

Tip – Initially, if you are not comfortable holding the pose for 5 seconds, hold it for 3
seconds.

Spot High Jump

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Steps

Stand straight with your core engaged, relaxed shoulders, feet together, and hands on
your side.
Now, bend your knees and elbows a little and use the force of your legs and arms to
propel your body up.
Keep your body straight when you are in the air. Try to jump as high as possible.
Land safely by first landing on your feet and then bending your knees a little so that
the shock is absorbed by the knees a little. This will prevent any injury to your feet.
Repeat this 10-15 times.

Time Duration – 10 minutes

Tip – If you are a beginner, do 2-3 sets of 5 jumps. Make sure you land on your feet
smoothly without hurting your feet or knees.

Related: How To Do Jump Squats Properly? Benefits And Types

Rope Jumping
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Steps

Stand straight with your feet together, core engaged, and shoulders relaxed.
Hold a rope and swing it by rotating your wrists. Jump the rope to prevent falling.
Repeat this 30-50 times.

Time Duration – 8 minutes

Tip – Do this exercise on a flat and even ground.

Burpees

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Steps

Stand straight, shoulders relaxed, and feet together.

Do a full squat and sit down, touch the floor with your fingertips, and press the floor,
raise both your hands above your head, and propel your body up into a jump.
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on your feet, bend your knees, and again do a full squat and touch the floor with
your fingertips.
Repeat this 10 times.

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Time Duration – 4 minutes

Tip – Jump as high as possible. When you are comfortable enough, do 2-3 sets of 10
burpees.

Bar Hanging

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Steps

Stand below a bar.

Jump slightly to catch hold of the bar and hang.
Hold the pose for 5-10 seconds.
Release the bar and count 10 and then repeat.
Do this 15 times.

Time Duration – 15 minutes

Tip – When you hold the bar, your palms should face forward.

So, these were a few exercises that can help you increase your height after you cross 25.
Now, let me tell you about a few yoga poses that are best to increase height.

4. Yoga
Apart from regular exercising, practicing yoga also helps in maintaining the correct
FITNESS
posture, which makes you look taller. It contributes to the overall development of your
body and stimulates the production of the growth hormone (5). The different yoga
positions make your body supple, besides stimulating the growth hormones. So, here are
the best yoga poses for increasing height after 25.

Tadasana (Mountain Pose)

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Steps

Stand straight with your shoulders relaxed, and feet slightly apart.
Slowly raise your hands above your head and lock the fingers of both your hands
together.
Now, slowly lift your ankles and turn your palms up towards the sky. Feel the stretch
from your ankles to calves to spine and your head.
Hold this pose for 3 seconds and then slowly lower your ankles.
Repeat this 10 times.

Time Duration – 7 minutes

Tip – Do this early in the morning.

Bhujangasana (Cobra Pose)

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Steps

Lie down flat on your belly, toes pointed out, palms on the side of your chest, and
forehead is touching the floor.
Now, support your body on your palms, and slowly lift your head up towards the
ceiling and lift your upper torso up. Keep your core engaged and look towards the
ceiling.
Feel the stretch in your core, glutes, hamstrings, calves, shoulders, biceps, neck, and
wrist extensors and flexors.
Now, slowly lower your body and come back to the starting position.
Do this 10 times.

Time Duration – 10 minutes

Tip – Keep your legs straight and squeeze your glutes as you lift your upper torso up.

Adho-Mukha Svanasana (Downward Dog Pose)

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Steps FITNESS

Assume a fetal pose, toes inward, arms extended, and forehead on the ground.
Now, slowly come to a cat pose.
Flex your toes to touch the ground and to support your lower body.
Slowly, lift your knees up and raise your hips. Your palms and toes should support
your body.
Now, straighten your knees and simultaneously lower your ankles. Let the ankles
touch the ground.
Keep your arms extended, your palms on the floor, and try to bring your head close to
the knee.
Hold this pose for 20 seconds.
Now, slowly come back to the starting position.
Repeat this 5 times.

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Time Duration – 10 minutes

Tip – It’s okay if you are not able to put your ankles down on the floor completely. Practice
this asana daily, and one day you will succeed.

Trikonasana (Triangle Pose)

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Steps

Stand straight with your feet wide apart.

Turn to your right, right foot pointing to your right and left foot pointing straight.
Now, bend your body to the right side and touch your right foot with your right hand.
Your left arm is now above your head, make sure to keep both arms in a straight line.
Look up towards your left arm and feel the stretch in your thighs, back, obliques, and
neck.
Hold this pose for 20 seconds and then slowly go back to the starting position.
Do this on the left side as well.
Repeat this 5 times.
Time Duration – 10 minutes

Tip – Breathe in and breathe out as you hold the pose for 20 seconds.

Sarvangasana (Shoulder Stand)

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Steps

Lie on your back, core engaged, feet together, and shoulders relaxed.
Squeeze your glutes, quads, and hamstrings and lift your legs up.
Now, support your back by holding your waist with your palms and then lift up your
pelvis.
Form a steady and straight line, point your toes up, and look up to your toes.
Hold this pose for 5 seconds.
Slowly and gently, lower your body and come back to the starting position.
Do this 5-7 times.
Time Duration – 12 minutes

Tip – Keep your feet flat on the ground.

Stretching

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Stretch yourself on a daily basis after having a bath while your muscles are warm. After
walking for 5 minutes, gently shake each arm and each leg to loosen up and release
tension. The entire side of your body should be stretched, starting from your fingertips
through your shoulder and hip all the way down to your toes. This sequence should be
repeated at least 3 to 5 times for best results. But how will these exercises help to
increase your height? Find out next.

Related: What Is Ballistic Stretching? Should You Do It Before Exercise?

Benefits Of Yoga And Exercise To Increase Height After 25

All the exercises and yoga asanas mentioned here helps improve blood circulation,
improves posture, strengthens bones, helps better food absorption, and keeps the stress
away. Do these exercises regularly to see a visible difference in just 2-3 weeks. Now, let
me give you the last and most important tip to increase your height after 25 years of age.
 StyleCraze
FITNESS Says

Wear the right clothes to appear tall. Go for clothes with vertical designs and patterns.
Wear well-fitted clothes instead of baggy or loose outfits, and opt for monochrome
designs.

5. Proper Sleep

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Adequate sleep is absolutely necessary because of the fact that the growth hormone does
its job of thickening and lengthening your bones during deep sleep (6) (7). Correct
sleeping posture is also crucial for proper growth. Deep sleep on a daily basis in
conjunction with proper diet and exercise should be achieved, and the following tips
should be followed to facilitate deep sleep.

Use a comfortable and firm mattress.

Always wear clean, soft and comfortable clothes while sleeping.
Ensure that the room is dark and quiet while you are asleep.
A warm bath before going to sleep greatly enhances the quality of your sleep.
Relax and practice deep breathing before going to sleep.

Did You Know?

The surgery to become taller is called the limb-lengthening procedure. This procedure
is quite risky and may cause serious complications. Therefore, it is only recommended
if a person has one limb that is significantly shorter than the other.

What Else Can You Do To Increase Height After 25 years?

1. You can go for swimming.
2. You can ride a bike every day.
3. You can take height increasing Ayurvedic products.

Infographic: Tips To Look Taller

While you might not be able to grow a few inches taller after 25 years of age, there are
some helpful pointers you can follow to look taller. Simple things like changing your
clothing patterns or posture can make you look taller.

Check out the below infographic to learn a few tips on adding height to your appearance,
 FITNESS

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Illustration: StyleCraze Design Team

It is highly impossible to increase your height after 25 years of age, but you can definitely
try out some tricks to appear taller even after you stop growing. The trick lies in posture
correction by way of regular exercise. Do exercises like forward bends, spot high jumps,
rope jumping, burpees, and bar hanging to correct your posture and appear taller. You can
also try doing yoga to correct your posture by performing asanas like mountain pose,
cobra pose, downward dog pose, shoulder stand, and triangle pose.

Frequently Asked Questions

Q How much does genetics play a role in increasing height?

A Studies suggest that genetics accounts for around 80% of an individual’s height.
However, socioeconomic status, health, and nutrition also have an impact on a
person’s height (8).

Q Which supplements can increase my height up to 1 to 2 inches?

A Only a few instances exist where supplements have helped older adults boost their
height. Studies suggest that taking arginine supplements may help stimulate the
human growth hormone (HGH), the hormone responsible for stimulating growth(9).
Consular your doctor before taking any supplements.

Sources
Articles on StyleCraze are backed by verified information from peer-reviewed and
academic research papers, reputed organizations, research institutions, and medical
associations to ensure accuracy and relevance. Read our editorial policy to learn more.

1. The Biology of Stature

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884478/
2. Height

https://www.researchgate.net/publication/282012195_Height
3. Vitamin D and Skeletal Growth and Development

https://www.researchgate.net/publication/251569755_Vitamin_D_and_Skeletal_Growth
4. The Effects of Exercise on Growth

https://pubmed.ncbi.nlm.nih.gov/8614759/
 5. Effect of Regular Yogic Training on Growth Hormone and Dehydroepiandrosterone
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Sulfate as an Endocrine Marker of Aging

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034508/
6. Skeletal Effects of Growth Hormone and Insulin-like Growth Factor-I Therapy

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808510/
7. Growth hormone Secretion During Sleep

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC297368/
8. Adult height, nutrition, and population health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892290/
9. Oral arginine attenuates the growth hormone response to resistance exercise

https://pubmed.ncbi.nlm.nih.gov/16741262/

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Reviewer Author

Reda Elmardi
(RDN)

Reda Elmardi is a registered dietician, certified nutritionist, and certified strength and
conditioning specialist trainer. He has more than 10... View Profile ›

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