This article was co-authored by Laura Marusinec, MD and by wikiHow staff writer, Dev Murphy, MA. Dr. Marusinec is a board certified Pediatrician at the Children's Hospital of Wisconsin, where she is on the Clinical Practice Council. She received her M.D. from the Medical College of Wisconsin School of Medicine in 1995 and completed her residency at the Medical College of Wisconsin in Pediatrics in 1998. She is a member of the American Medical Writers Association and the Society for Pediatric Urgent Care.
There are 26 references cited in this article, which can be found at the bottom of the page.
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Do you feel smaller than your classmates? There’s nothing wrong with being on the shorter side, but if you're 10 to 13 years old and haven't had a growth spurt, you may wonder when you'll catch up to your friends. Your height is largely determined by genetics, but getting proper nutrition and exercise may help you grow to your tallest potential faster. If you're ready to get growing (or if you're a parent of a pre-teen looking to support your child's development), keep reading to learn more!
Things You Should Know
- You may be able to grow taller faster by eating a healthy diet rich in protein, fruits and veggies, grains, and dairy.
- Get plenty of exercise. Aim for an hour of moderate activity every day, whether you're playing a sport, dancing, or just walking.
- Your adult height is largely determined by genetics, so look to your parents and older siblings for clues as to how tall you might get.
Steps
Expert Q&A
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QuestionCan I still become tall when my mom is 5 feet 2 inches tall and my dad is 6 feet tall?Laura Marusinec, MDDr. Marusinec is a board certified Pediatrician at the Children's Hospital of Wisconsin, where she is on the Clinical Practice Council. She received her M.D. from the Medical College of Wisconsin School of Medicine in 1995 and completed her residency at the Medical College of Wisconsin in Pediatrics in 1998. She is a member of the American Medical Writers Association and the Society for Pediatric Urgent Care.
Board Certified PediatricianYes. You will probably end up somewhere between your parent's height. Your mother is a little shorter than average, and your father is a little taller than average. But you may get more of your dad's genes and end up taller. Follow the instructions in the article to maximize your chances of growing tall. Eating healthy, keeping active, and avoiding things like smoking can help. -
QuestionI am 10 years old and eat well and exercise. I'm concerned that if I break one of my bones it will affect my final height and growth. Is that true?Laura Marusinec, MDDr. Marusinec is a board certified Pediatrician at the Children's Hospital of Wisconsin, where she is on the Clinical Practice Council. She received her M.D. from the Medical College of Wisconsin School of Medicine in 1995 and completed her residency at the Medical College of Wisconsin in Pediatrics in 1998. She is a member of the American Medical Writers Association and the Society for Pediatric Urgent Care.
Board Certified PediatricianWhile it's best not to break bones, if you get proper treatment for it, it should not affect your overall height. Follow the instructions your doctor gives you during the healing time, and you should grow just fine as long as you continue exercising when you can, eating healthy, and avoiding smoking and other bad habits. -
QuestionMy daughter is 13, and she got her periods at 11. How tall will her final height be?Laura Marusinec, MDDr. Marusinec is a board certified Pediatrician at the Children's Hospital of Wisconsin, where she is on the Clinical Practice Council. She received her M.D. from the Medical College of Wisconsin School of Medicine in 1995 and completed her residency at the Medical College of Wisconsin in Pediatrics in 1998. She is a member of the American Medical Writers Association and the Society for Pediatric Urgent Care.
Board Certified PediatricianThese type of questions are best answered with a growth chart and a consultation with your doctor, who can account for puberty and parental height in their calculations.
Video
Tips
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Stay positive about your height and accept your size as you grow. Remember that everyone grows differently: today your best friend might be taller than you, but you could be taller next month.Thanks
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If your mom or dad is tall, you have a good chance of growing tall. If both your parents are short you may still become tall if your other close relatives are. If you think your height is not average for your age, talk to your doctor about your concerns.Thanks
Tips from our Readers
- While genes largely determine your height potential, lifestyle factors like nutrition and exercise also play a role. Maximize your chances by controling these elements.
- If transitioning from junk food, cut back slowly over time rather than all at once. Sudden restriction often leads to intense cravings and overindulging.
- Stay positive if you end up on the shorter side. Focus on cultivating confidence in yourself rather than wishing to change what you can't control.
- Activities like swimming and jumping on a trampoline get your body moving in ways that encourage height growth. Do them often for best results!
- Drinking plenty of water is vital for growing taller. Hydration keeps all bodily functions, like bone and muscle growth, working properly.
- Doing just 10 minutes of stretching per day can stimulate surprising growth in height! Be patient and persistent with a regular routine.
References
- ↑ https://kidshealth.org/en/parents/childs-growth.html
- ↑ https://health.choc.org/how-much-protein-does-my-child-need/
- ↑ https://health.clevelandclinic.org/what-are-the-best-sources-of-protein
- ↑ https://www.fda.gov/consumers/consumer-updates/milk-and-plant-based-milk-alternatives-know-nutrient-difference
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking
- ↑ https://health.clevelandclinic.org/a-beginners-guide-to-healthy-meal-prep
- ↑ https://www.healthdirect.gov.au/hydration-tips-for-children
- ↑ https://www.heart.org/en/healthy-living/go-red-get-fit/unhealthy-foods
- ↑ https://kidshealth.org/en/teens/talk-to-parents.html
- ↑ https://www.helpguide.org/articles/diets/childhood-obesity-and-weight-problems.htm
- ↑ https://health.clevelandclinic.org/multivitamin-for-kids
- ↑ https://kidshealth.org/en/parents/grow-taller.html
- ↑ https://kidshealth.org/en/parents/childs-growth.html
- ↑ https://www.helpguide.org/articles/healthy-living/how-to-start-exercising-and-stick-to-it.htm
- ↑ https://www.healthychildren.org/English/healthy-living/fitness/Pages/Energy-Out-Daily-Physical-Activity-Recommendations.aspx
- ↑ https://www.goodrx.com/well-being/movement-exercise/does-stretching-make-you-taller
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
- ↑ https://www.goodrx.com/well-being/movement-exercise/does-stretching-make-you-taller
- ↑ https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
- ↑ https://kidshealth.org/en/parents/sleep.html
- ↑ https://www.justthinktwice.gov/consequences/health-consequences-using-drugs
- ↑ https://goaskalice.columbia.edu/answered-questions/smoking-stunting-my-growth/
- ↑ https://arcr.niaaa.nih.gov/volume/38/2/alcohol-and-puberty-mechanisms-delayed-development
- ↑ https://www.nationwidechildrens.org/family-resources-education/700childrens/2017/07/toxic-stress-how-the-bodys-response-can-harm-a-childs-development
- ↑ https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
- ↑ https://kidshealth.org/en/kids/my-height.html
- ↑ https://www.childrenshospital.org/conditions/growth-problems
- ↑ https://www.cdc.gov/growthcharts/clinical_charts.htm
About This Article
To grow taller faster as a kid, make sure you eat foods from all five groups, especially fruits and vegetables, to get the different vitamins and minerals your body needs to grow. You should also drink a lot throughout the day, such as water, fruit juice, or milk, to help your body grow faster. Additionally, make sure to get in plenty of exercise, like walking or playing your favorite sport, to build your bones and muscles. Also, make sure to sleep between 10 and 12 hours every night since your body grows the most while you're asleep. For more tips from our Medical co-author, including how to make a meal plan, read on!
Reader Success Stories
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"I've always been the tallest in my class or group of friends. Some people asked why I am so tall. To be honest, I don't eat very healthy, but I always loved and practiced sports, mostly volleyball or badminton, and exercise every day."..." more