HomeblogsHealth-and-wellnessHow To Increase Height After The Age Of 21 | Livlong

How To Increase Height After The Age Of 21 | Livlong

Many people who are above 21 are sometimes unhappy with their height. It’s a common thing between both men and women.

Height increases till the age of 18 for women and 24 for men. It is difficult for both women and men to increase their height after these ages as the production of hormones is slowed down. Growth in human bodies is controlled by growth hormone, sex hormone, and thyroid hormones. The body’s bone length increases because of growth plates that are found at the end of bones. If you are asking yourself how to increase height after 21, there are many ways to do so. It is very much possible.

How to Increase Height After 21

 There are multiples and things that should be followed to increase your height after the age of 21, such as –

1. Proper Exercise and Stretching –

If you are wondering how to grow height after 21, exercise is one of your best bets. Exercise is incredibly important for gaining healthy height since it stimulates development by stretching and exercising the body. Intensive workouts will also help you gain an inch in height and improve your body’s overall posture.

Proper Exercise and Stretching

Sporting activities such as cycling and swimming, in addition to exercise, can aid in height gain for people who are above the age of 21. There are many different types of workouts and activities which can be done for stretching your body so that you are able to gain height. Exercises such as forward bend, high jumps, rope jumping, and bar hanging can help you increase your growth in terms of height even after the age of 21. 

2. Proper Diet –

When it comes to the growth and health of the body, having a properly balanced diet is critical. Vitamins, minerals, and nutrients must be absorbed by your body in order for them to be incorporated into your system for appropriate development and height rise. For optimum growth, a well-balanced diet rich in calcium, vitamin D, phosphorus, iodine, and magnesium is essential.

Proper Diet

It is not possible to increase your diet after the age of 21 if you do not have a diet with these important elements. Trans fats and saturated fats should be consumed in moderation since they are difficult to digest and interfere with nutritional absorption. Protein, carbs, amino acids, and calcium are all essential for proper growth and development.

You should include foods such as egg yolk, chicken, beans, peas, potatoes, liver, fish, beef, and fruits in your everyday meals if you wish to increase your height after 21. 

3. Sleep –

The answer to the question of how to increase height after 21 cannot be answered without mentioning sleep. Adequate sleep is critical when it comes to the body’s growth. The growth hormone thickens and lengthens your bones during deep sleep. Getting enough sleep is essential when it comes to height growth.


A good sleeping position is also necessary for proper development. Deep sleep should be obtained on a daily basis, in conjunction with a healthy diet and regular exercise to increase height after the age of 21 for both men and women.

To get a comfortable deep sleep, it is critical to use a comfortable and firm mattress, always wear clean and soft clothes and take a warm bath before you head to your bed. 

4. Yoga –

Yoga postures alongside daily exercise can help you to increase your height. It has the added benefit of keeping your body healthy. Yoga also aids in the maintenance of proper posture, which makes you appear taller and aids in the general growth of your body. The various yoga poses soften your body while also promoting growth hormones.


Yoga stretches your spine, resulting in an increase in height and a more stable posture. You don’t have to do yoga every day, but make sure you receive some gentle exercise in the form of various yoga postures on a regular basis, according to your own capabilities. Some of the best yoga posters for those who are wondering how to grow height after 21 are Tadasana, Triangle Pose, Shoulder Stand, and Cobra Pose. 

5. Meditation –

You might be surprised to know, but pituitary gland meditation can help you gain height even after the age of 21. Pituitary gland meditation can help you gain up to 2-4 inches in height.


The pituitary gland in your brain is stimulated by this meditation approach, alerting it to release human growth hormone, which impacts height growth. Just 10 minutes of daily pituitary gland meditation should result in a significant increase in height. 

6. Sun Light Exposure –

You might ask yourself, how exactly can sunlight exposure help you grow height after 21? Sunlight is the best source of vitamin D.  Due to its influence on bone development. Vitamin D is the most important factor in determining your height. Your body may obtain the appropriate amount of Vitamin D by being exposed to sunshine.

Sun Light Exposure

Sunbathing may be highly helpful, especially early in the morning or late in the afternoon, when UV radiation is at its lowest. Daily 5-10 minutes of sunlight exposure can add a lot to your height growth. 

7. Supplements –

Supplements can help you grow height even after the age of 21, but there are only a few cases where taking supplements for height growth is recommended. Adults can take vitamin D and calcium supplements to increase the chances of their height growth after they have crossed the age of 21.



It is generally thought it is not possible to increase height after one has crossed the age of 21, but by following the steps and ways mentioned above, you still have a chance of increasing your height by 2-3 inches. Many different kinds of supplements promise instant height gain, but it does not work like that. Once growth plates are fused, even supplements cannot help you with height growth.

It is important to have healthy nutrition. In some cases, the height of a person is limited by genetic factors. No exercise or technique can help against genetic factors.

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