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Height Increase Routine

The document outlines a comprehensive height increase routine for individuals aged 18 and above, including a detailed daily diet plan, exercise regimen, and sleep routine. It emphasizes the importance of nutrition, specific exercises, and proper sleep for maximizing growth hormone release. Additional tips for maintaining good posture and reducing stress are also provided.

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fazeelahmad0387
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136 views2 pages

Height Increase Routine

The document outlines a comprehensive height increase routine for individuals aged 18 and above, including a detailed daily diet plan, exercise regimen, and sleep routine. It emphasizes the importance of nutrition, specific exercises, and proper sleep for maximizing growth hormone release. Additional tips for maintaining good posture and reducing stress are also provided.

Uploaded by

fazeelahmad0387
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Height Increase Routine (Age: 18+)

■ Daily Height-Increase Diet Plan


Morning (6:00–8:00 AM)

• 1 glass lukewarm water + 2 soaked almonds + 2 soaked walnuts

• Sprouted moong/chana or boiled eggs (2–3)

• 1 glass milk with a pinch of haldi or plain

Breakfast (8:30–9:30 AM)

• 2–3 chapatis + sabzi or poha/upma/oats

• 1 fruit (banana, papaya, or apple)

• Optional: Multivitamin tablet with zinc

Mid-Morning (11:00 AM)

• Coconut water or lemon water

• Handful of dry fruits or roasted chana

Lunch (1:00–2:00 PM)

• 2–3 rotis + dal + sabzi + rice

• 1 bowl curd or buttermilk

Evening Snack (5:00–6:00 PM)

• Peanut butter + bread or fruit salad

• 1 glass of milk or banana shake

Dinner (7:30–9:00 PM)

• 2 rotis + sabzi or soup + salad

• Avoid junk food or sugary items at night

Before Bed (9:30–10:00 PM)

• 1 glass warm milk

• Optional: Ashwagandha powder (½ tsp in milk)

■■■■■ Daily Height-Increasing Exercises


Morning Stretch Routine (15 mins)

• Tadasana (Mountain Pose) – 3 sets of 30 seconds

• Cobra Stretch (Bhujangasana) – 3 sets

• Cat-Cow Stretch – 10 reps

• Forward Bending – 10 reps

• Wall Hanging / Bar Hanging – 1–2 minutes

Evening Activity / Sports (30 mins)

• Jump rope (skipping) – 100–200 jumps

• Basketball / Volleyball / Swimming / Cycling


• Sprinting (short bursts)

• Daily walk for at least 20–30 minutes

■ Sleep Routine (Growth Hormone Boosting)


• Sleep by 10:00 PM, wake by 6:00 AM

• Avoid screen (mobile/TV) 30 minutes before bed

• Dark room, cool temperature, quiet surroundings

• GH is released most during deep sleep (11 PM – 2 AM)

■ Bonus Tips
• Maintain straight posture while sitting, walking, and studying

• Use posture-correcting exercises

• Avoid stress and junk food (reduces GH release)

• Get sunlight 15–20 mins daily (Vitamin D)

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