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Basic Height Growth Routine

This document outlines a basic height growth routine including a structured morning, lunch, and dinner schedule, along with specific exercises and dietary recommendations. It emphasizes the importance of sunlight, stretching, and a balanced diet rich in protein and vitamins. The routine also includes evening activities and relaxation techniques to promote overall health and growth.

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anishxalxo69
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45 views3 pages

Basic Height Growth Routine

This document outlines a basic height growth routine including a structured morning, lunch, and dinner schedule, along with specific exercises and dietary recommendations. It emphasizes the importance of sunlight, stretching, and a balanced diet rich in protein and vitamins. The routine also includes evening activities and relaxation techniques to promote overall health and growth.

Uploaded by

anishxalxo69
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

BASIC HEIGHT GROWTH ROUTINE

( NOTE: This is a basic routine, for


personalised routine dm me .
MORNING ROUTINE (6:30 AM – 8:00 AM)

1. Wake-Up and Sunlight (6:30 AM)

 Get 15–20 minutes of early morning sun for Vitamin D.


 Drink 1 glass warm water with soaked fenugreek seeds or
plain water.

2. Stretching & Mobility (6:45 AM – 7:00 AM)

 Routine (10–15 mins)


o Cobra stretch – 2 sets x 30 sec
o Cat-cow stretch – 2 sets x 30 sec
o Hanging from bar – 2 sets x 30 sec
o Side stretches – 2 sets x 20 sec each
o Forward bends – 2 sets x 20 sec

3. Workout + Sprinting (7:00 AM – 7:40 AM)

 Monday, Wednesday, Friday – Sprinting (10 x 30-meter sprints)


 Tuesday, Thursday, Saturday – Skipping (500 reps) + Jump
squats (3 sets x 15)
 Sundays – Rest or light yoga (focus on posture)

BREAKFAST (8:00 AM)

 3 boiled eggs (or 1 boiled egg + 1 besan chilla if low on budget)


 2 wheat parathas or poha/upma
 1 banana
 Optional: Take a basic multivitamin with zinc + Vitamin D (Rs. 100–
150/month)

MID-MORNING SNACK (11:00 AM)

 Seasonal fruit (guava, apple, orange, etc.)


 5 soaked almonds or roasted peanuts
LUNCH (1:00 PM – 2:00 PM)

 1 cup dal or rajma/chole


 1 bowl seasonal sabzi (bhindi, lauki, palak, etc.)
 2 rotis or 1 cup rice
 Raw salad (carrot, cucumber, beetroot)
 1 boiled egg or sprouts (for protein)

POST-LUNCH ACTIVITY (2:30 PM)

 15-minute walk (improves digestion and blood circulation to bones)

EVENING ROUTINE (5:00 PM – 6:00 PM)

 Activity + Posture Workout (30–40 mins)


o Hanging (2 sets x 45 sec)
o Jumping jacks – 3 sets x 30
o High knees – 3 sets x 30 sec
o Wall posture hold – 3 sets x 1 min
o Deep breathing (5 mins)

Optional Snack

 Roasted chana or egg sandwich (budget option)

DINNER (7:30 PM – 8:00 PM)

 1 cup dal or tofu paneer bhurji (non-dairy)


 2 rotis or 1 bowl khichdi
 1 bowl green sabzi
 1 boiled egg or mung dal cheela

BEFORE SLEEP (9:30 PM – 10:00 PM)

1. Stretch + Relax (10 mins)

 Toe touches
 Downward dog pose
 Cobra pose
 Spinal twists
2. Drink 1 glass warm water
3. Sleep by 10:30 PM latest
 At least 8–9 hours of deep sleep required daily to boost HGH
secretion

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