How to grow taller at 14


At the tender age of 14, we find ourselves standing at the crossroads of adolescence, a time marked by remarkable transformations. This phase, known as puberty, ushers in a host of changes, with one of the most noticeable being the significant surge in height. It’s a period where dreams of reaching for the stars seem more attainable than ever before.

As parents and caregivers, it’s our responsibility to ensure that our young ones navigate this critical phase with utmost care and attention to their health. After all, nurturing their growth and development during these formative years is key to setting the stage for a healthy and prosperous future.

So, how can we effectively support and enhance their height growth as they hit this pivotal age of 14? Let’s delve into some invaluable insights shared by experts like Debametulam and adapt them to suit the unique needs and circumstances of each individual. Remember, the journey to maximizing height potential is a personalized one, and with the right guidance, we can help our adolescents stand tall and reach for their aspirations.

What Constitutes the Average Height at Age 14?

Throughout the initial 18-20 years of life, children experience ongoing height changes, with distinct benchmarks at each age. At the age of 14, the standard height for girls typically reaches 158.7cm, while boys reach around 163.8cm. These height measurements reflect children who receive proper care in terms of nutrition, sleep, physical activity, and more. If a 14-year-old child has not attained these heights, it’s essential to swiftly identify contributing factors and make necessary adjustments to foster healthier daily habits.


Importance of Height Enhancement at Age 14

Puberty represents the final “prime” phase for robust height growth in children. Commencing around 10-11 years for girls and concluding at 15-16 years, puberty marks the initiation of significant physiological changes. In boys, puberty begins later, around 11-12 years, and ceases at 17-18 years. Consequently, age 14 can be regarded as a pinnacle stage for height growth, with potential rates of 8-15cm/year. Parents should prioritize caring for their children during this age to facilitate optimal growth. Simultaneously, children themselves bear the responsibility to proactively enhance their well-being.

Strategies to Enhance Height at Age 14

To effectively foster height growth at the age of 14, consider implementing the subsequent methods for expedient and successful results.

Prioritize Scientific Nutrition

Daily nutrition significantly contributes to facilitating the ideal height development conditions, as nutrition comprises 32% of growth potential. Adequate intake of essential nutrients is essential and should be meticulously calculated to meet recommended requirements during this age.

Several vital nutrients for bone development encompass calcium, type 2 collagen, vitamin D, vitamin K, phosphorus, magnesium, zinc, potassium, and iron. These nutrients are abundant in various sources such as seafood, fish, poultry, eggs, dairy products, soybeans, tofu, almonds, and whole grains. Distributing these nutrients across three main meals and two snacks throughout the day ensures a consistent supply of essential building blocks.


Engage in Regular Exercise and Sports

For favorable height development and overall well-being, it’s crucial for 14-year-old children to establish a daily exercise routine. Physical activity stimulates bone growth and encourages the production of growth hormones, facilitating optimal height enhancement. Depending on individual circumstances, children can opt for various forms of exercise such as weightlifting, cycling, skipping rope, yoga, jumping, jogging, as well as participating in sports like badminton, volleyball, basketball, and swimming.

Children should aim for at least 45-60 minutes of exercise each day, ideally distributed in the morning, late afternoon, and before bedtime. Remember to warm up before exercising, engage in moderate activity, stay hydrated throughout and after exercise, and refrain from physical activity when injured or fatigued.

Prioritize Adequate Sleep

During deep sleep, the body undertakes essential metabolic processes, energy conversion, and the elimination of surplus substances. Moreover, this period witnesses the highest hormone secretion, including those pivotal for height growth. Ideally, children should achieve a state of deep sleep between 11 pm and 1 am, hence, initiating sleep prior to 10 pm is recommended. At the age of 14, it’s imperative that children receive 8 to 10 hours of sleep each day, inclusive of naps.

Hydrate Adequately

Water not only facilitates nutrient transportation within the body but also lubricates joint cartilage, thereby enhancing joint flexibility. Maintaining sufficient hydration enhances nutrient absorption efficiency and provides energy, enabling children to swiftly recover strength post-exercise. A guideline for 14-year-olds is to consume 1.5 to 2.5 liters of water daily, tailored to their weight. Utilize the formula: Weight (kg) x 0.03 liters of water.

Cultivate Proper Posture

A fundamental rule when walking, standing, and sitting is maintaining a straight alignment of the back, head, and neck. This posture preserves cervical and spinal vertebrae alignment, actively contributing to effective height increase. Particularly when studying seated, adhering to proper posture is crucial. Incorrect posture during sitting can exert pressure on the spine, potentially leading to curvature and hindering height development. Even when lying down, maintaining a straight back is essential. Children should lie on their backs or sides and avoid lying on their stomach.

Sun Exposure

Sun exposure facilitates the synthesis of vitamin D in the skin through ultraviolet radiation. Vitamin D, particularly vitamin D3, enhances calcium absorption within the body. This sun exposure method serves as an alternative means to acquire the requisite vitamin D alongside dietary sources. However, limit sun exposure to 10-15 minutes per day, preferably before 10 am or after 3 pm.

Avoid Stimulants

Alcoholic beverages and tobacco contain harmful substances capable of hindering bone cell function. The usage of these stimulants can result in changes to the body and overactive bone-dissolving cells, impeding normal growth. To promote effective height development, it’s essential to prohibit children from using such substances.

Adopt Healthy Dietary Habits

Encourage balanced nutrition and healthy eating practices for comprehensive development. Fast food, processed items, and sugary beverages are alluring to children but often contain high levels of saturated fats detrimental to bones and joints. Excessive sugar and salt intake should also be avoided, as they can adversely impact bone health.

Should you need further assistance or have additional inquiries, please do not hesitate to ask.


Maintain a Healthy Weight

Balancing the ratio of weight to height is essential for achieving optimal height development. Calculating the Body Mass Index (BMI) can help monitor this balance. It’s important to note that excess weight or obesity can exert pressure on bones, impeding their growth. Establishing dietary habits rich in fiber, vitamins from vegetables and fruits, and engaging in regular exercise can aid children in maintaining a healthy weight. This, in turn, assists them in reaching the recommended height and weight standards for their age.

Menu to increase height at the age of 14

MondayBeef noodle soup/spring rolls1 (or ) ripe mangoFried shrimp rice + Clam broccoli soup + GrapesYogurtEgg fried rice + Stir-fried beef + Boiled vegetables
Tuesday2 burgers + Soy milk/Nut milkFruitStir-fried sweet and sour ribs rice + Minced spinach soup + Grapefruit1 bananaFish rice with tomato sauce + Kale soup
WednesdayCrab noodle soup1 cup nut milk or bean milkBraised pork rice with egg + Cabbage soup with minced meat + Grapes1 piece of cakeFish and sour rice soup + Braised chicken with ginger
ThursdayBroken rice1 bananaSquid fried rice with tomato, pineapple + Minced pork katuk soup1 cup of cerealFried fish rice + Watermelon bitter melon soup
FridayRoll cake + Orange juiceFruitPan-fried Salmon Rice + Boiled Broccoli + OrangeFruitFried squid rice/steamed squid + Boiled amaranth
SaturdayNoodles1 cup nut milk or bean milkBoiled meat with fish sauce and seasoning + Bone broth with cauliflower + Longan1 bananaBoiled egg rice with fish sauce + Vegetables with braised sauce
SundayBread omelet + 1 glass of milkYogurtBraised meat rice + Boneless carrot potato soup1 glass of smoothieCurry bread + Jelly

Some exercises to increase height at the age of 14


In a complete cycling motion, children should engage in all four steps: lifting, pedaling, pushing, and pulling. Repeating these cycles enables continuous engagement of the leg bones for robust growth. The muscles in the hips, thighs, shins, and hamstrings are stimulated to develop, contributing to increased height. Cycling can be practiced outdoors or on a stationary bike, with both options yielding similar results.

Jumping Rope

Jumping rope is a highly effective exercise for burning calories. It aids in muscle release, bone stretching, and the reduction of excess fat. Jumping rope is also an excellent height-enhancing exercise, particularly suitable for individuals who prefer less intense activities. Children can engage in 15 to 30 minutes of rope jumping per day, complemented by other exercises to optimize physical development.


Jogging facilitates the flexible movement of the entire body and encourages leg activity, fostering smooth bone development. When engaging in running, children should observe the following guidelines:

Opt for comfortable attire and properly fitting footwear. Gently swing the arms at the sides, avoiding overly forceful motions that may result in energy loss. Ensure the feet make complete contact with the ground during each stride and avoid excessively raising the feet.

These exercises collectively contribute to enhancing height and promoting overall physical well-being.


Single Swing

In its natural state, the body is compressed due to its weight. Engaging in single barbell swings helps children release muscle tension. As they push their bodies upward repeatedly, the ends of the bones are pulled apart. Following this process, new bones will develop within the gaps. Single barbell swings contribute to bone lengthening and height increase. Children can perform this exercise at home using a sturdy homemade bar. They can also bend their knees or cross their legs while swinging the bar for variation.


Certain yoga poses are designed to stretch bones, enhance flexibility, and effectively support height growth. Here are a few examples:

Cobra Pose:

  • Lie face down on an exercise mat with legs straight, arms bent close to the chest, and palms propped on the floor.
  • Slowly lift the upper body as high as possible, keeping the head up.
  • Hold the pose for around 10-15 seconds, then return to the starting position. Repeat 5-10 times.

Warrior Pose:

  • Stand upright with arms outstretched and feet shoulder-width apart.
  • Extend one leg slightly back and bend the knee of the other leg, leaning towards that side.
  • Hold the pose for 10-15 seconds, then switch sides. Repeat 10-20 times on each leg.

Pelvic Lift Pose:

  • Lie on your back on an exercise mat with arms and legs stretched along your body.
  • Place palms facing down for support and lift your hips slowly.
  • Hold the pose for about 5 seconds, then return to the starting position. Repeat around 20 times.

Engage in Sports

Participating in sports activities not only supports height growth but also enhances overall health, burns calories, and improves reflexes. At the age of 14, children can choose sports like swimming, badminton, volleyball, basketball, and football to accelerate their growth. It’s crucial to ensure that children are taught the correct techniques to maximize the benefits of height-enhancing sports.

During the pivotal phase of adolescence, specifically around the age of 14, youngsters undergo a crucial period of growth and development. This juncture in their lives holds significant importance, as it greatly influences their potential for attaining their desired stature. As responsible caregivers, parents bear the crucial responsibility of ensuring that their children receive the appropriate care and support to maximize their growth potential.

The methods and strategies we have elucidated for enhancing height should be rigorously and consistently implemented in a systematic and scientific manner. It is paramount to recognize that the effectiveness of these practices is contingent upon their diligent and ongoing application. Therefore, parents and guardians should steadfastly adhere to these principles throughout the entire duration of their child’s growth journey, spanning from early adolescence until they have reached the culmination of their height development.

In essence, this endeavor necessitates unwavering commitment and dedication from parents, as the rewards of such efforts will be manifest in the form of their child’s enhanced stature and overall well-being. Remember that the journey to optimizing height is a marathon, not a sprint, and should be undertaken with utmost care and attention to detail.

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