How to grow taller at 22?


Unlike the growth spurt phase, at the age of 22, height increase occurs at an extremely slow rate, and it may even cease as the growth plates have fused. Nevertheless, if you still have a limited opportunity for height gain, pay more attention to your diet, rest, and appropriate physical activity.

Does height still increase at the age of 22?

Normally, after the end of the puberty phase, height tends to increase gradually and may come to a halt due to the closure, mineralization, and formation of bone structure. This process typically occurs after the age of 22. This indicates that our height increase is dependent on bone development. If the bones are no longer “primed” to elongate, it signifies that the potential for height growth has officially concluded.

You can opt to get an X-ray of the bones in your legs. If you observe a small gap between the two bone ends, it indicates that the growth plates have not fully closed. In this case, you still have a slight opportunity to improve your height. However, if there is no gap between the bone ends, it’s time to accept your current height.

What is the average height at age 22?

According to statistical data from the World Health Organization (WHO), the average height for females at 22 years old is 1.63 meters (5 feet 4 inches), and for males, it is 1.77 meters (5 feet 10 inches). These figures are considered as the standard heights. Using this information, you can compare it to your current height. If you haven’t reached the height according to the WHO standards, you should consider a plan to improve your height before the growth plates fuse, bones ossify, and bone structure forms.


Effective ways to increase height at age 22:

The puberty stage is still considered the prime period for height development. However, if you’ve missed that opportunity and realize that you still have the potential to increase height due to growth plates not being fully closed, you should seriously consider implementing the following methods to improve your height:

Improving Nutritional Intake:

In the journey of height development, the contribution of nutrition cannot be overlooked. To make the most of the advantages that nutrition offers, you need to establish a diverse diet, rich in essential nutrients including carbohydrates, protein, fats, vitamins, and minerals.

Regular Exercise and Physical Activity:

At the age of 22, opportunities for height growth are limited. Therefore, selecting a suitable sport and diligently engaging in high-intensity training will yield the best results. At this age, it’s recommended to exercise for about 90 – 120 minutes per day to stimulate growth hormone production up to three times, promoting comprehensive physical development.

Some height-increasing exercises you can consider are:

  • Playing Basketball or Volleyball: These sports involve continuous jumping and stretching, effectively elongating bones and joints in the back, hips, and legs, supporting maximum height development.
  • Gymnastics on Bars: This exercise impacts the cartilage within the spine, aiding in spinal elongation and natural height development.
  • Jumping Rope: Regular jumping not only burns calories effectively but also stimulates cartilage and bone development, beneficial for height growth.
  • Swimming: When it comes to height-increasing exercises, swimming ranks high. Movements like stretching, kicking, and overcoming water resistance all positively impact bone and joint health, enhancing growth hormone production and offering numerous opportunities for height development.

Prioritize Quality Sleep:

Adequate sleep is a crucial aspect of height development at age 22, particularly during nighttime when muscles, cells, and growth hormones are most active. Despite the technological era we live in, it’s important to avoid staying up too late. You can employ methods to facilitate better sleep, such as listening to gentle music, practicing yoga, massaging, or reading a short story. Aim to be in bed before 10 PM and distance yourself from electronic devices to promote efficient metabolic processes and cell regeneration during sleep. This stimulates growth hormone production, effectively enhancing your height potential.

Sunlight Exposure:

Sunlight exposure is a simple and effective way to supplement vitamin D for your body. Vitamin D is essential for bone and joint health as it aids in calcium and phosphorus absorption in the intestines, supports cartilage growth, and contributes to strong and flexible bones. To make sun exposure safe and effective, aim to get sunlight during the early morning (before 8 AM) and late afternoon (after 4 PM). Just spend 15 – 20 minutes outdoors daily, and you’ll be pleasantly surprised by the results.

Improve Body Posture:

Don’t assume that excelling in other factors is enough to ensure you appear tall and confident. Neglecting your body posture while walking, standing, sitting, or lying down can lead to spinal curvature and uneven bone development. This not only affects aesthetics but also makes you appear shorter. Strive to improve your posture by walking and sitting with a straight back and neck, reducing pressure on bone joints and allowing the spinal cartilage to stretch, facilitating favorable height growth.

Using Supportive Products:

Supportive height increase products essentially provide additional essential nutrients for the body. Since they are not medications, you can use them with confidence for height enhancement without worrying about side effects similar to those of drugs. To promote effective and safe height growth, prioritize choosing products containing bone and joint-friendly nutrients such as Nano Calcium, Hydrolyzed Collagen Type II, valuable herbs, etc. If the products are from the United States, ensure they are FDA-approved, permitted for free circulation, and nationally certified.

Boosting Immunity:

A strong immune system helps prevent various diseases, especially those related to the digestive and respiratory systems. When the body is healthy and free from illness, there are no factors that can “hinder” the development of organs and skeletal structure. Consequently, height growth can proceed more smoothly. Therefore, cultivate healthy habits, engage in proper exercise, and supplement with beneficial vitamins for immune health.

Enhancing Mood:


While it might seem far-fetched to say that mood can significantly impact height development, it’s true to an extent. Negative emotions and chronic stress can hinder the production of growth hormones, limiting height potential. It’s crucial to improve your mood by focusing on positive thoughts, practicing relaxation techniques like yoga, listening to music, or reading books. These activities help us view life more positively, and a good mood can indeed facilitate more favorable height growth.

Staying Hydrated:

Imagine a thriving green plant that grows well because it’s watered daily. Our bodies function similarly—adequate water intake ensures proper digestion, detoxification, and nourishment of the skeletal system, promoting its smooth and effective function. For optimal height increase, remember to drink enough water every day.

Habits to Avoid at Age 22:

Consuming Carbonated Drinks:

Regular consumption of carbonated beverages can potentially impact height development. These drinks contain gas bubbles that can erode calcium in bones, weaken bone cells, and hinder proper growth. The effects aren’t limited to just short stature; there’s a risk of bone weakening and potential future bone inflammation.

Fast Food Consumption:

Fast food is not only often lacking in hygiene but also contains excessive fats that decrease calcium levels and can lead to obesity with prolonged consumption. Obesity places significant pressure on bone joints, hampering height growth. Opt for fresh, self-prepared foods to ensure safety and balanced nutrition.


Nicotine and toxins in cigarettes not only harm health but also significantly impact bone and joint health. Smoking generates a substantial amount of oxidative compounds that damage cells, organs, and growth hormones. Smoking reduces the production of calcitonin hormone, speeding up bone deterioration and reducing oxygen levels in the blood. These factors combined hinder proper height development.

Excessive Electronic Device Usage:

Electronic devices like computers, phones, and iPads are practical but can be harmful to health, mood, and height if not used judiciously. Excessive screen time delays rest, discourages physical activity, and encourages improper postures. To promote optimal height development, limit unnecessary electronic device usage and engage in meaningful activities like sports, outdoor activities, or yoga.

In conclusion, increasing height at age 22 isn’t easy. Therefore, if you still have the opportunity, earnestly follow the principles outlined above to maximize your height potential. Best of luck!