Height continuously grows during the first 18-20 years of life, therefore at each age, you will have a certain height. Parents of a 7-year-old child wonder what the standard height is for their child at this age and how to take care of their child’s health to promote height growth. Let’s discover the secrets in the following article by Debametulam.com.
The potential for height growth in children is influenced by many factors such as genetics, nutrition, exercise, living environment, and current physical condition. For a 7-year-old child, they are in a strong physical development stage. To achieve ideal growth rate, parents need to apply the correct health care methods.
What is the standard height and weight for a 7-year-old child?
Height and weight vary depending on the gender of the child at each age. The standard height for a 7-year-old child is 121.1 cm and 22.4 kg (for females) and 121.9 cm and 22.9 kg (for males). The balance between weight and height is evidence of a healthy body, helping children achieve good physical condition
What does the lack of height and weight in children indicate?
In addition to children with good growth rates, there are still some children who are deficient in height and weight. The lack of height and weight indicates that the child’s current health status may not be good, and scientific care methods are needed.
Children with below-average height for their age indicate a slower growth rate. Poor physical development is one of the factors that make it difficult for children to achieve their ideal appearance as adults. Recognizing this condition early, parents can take timely measures to improve their child’s growth and help them reach the standard height.
What should children eat to effectively increase their height?
Increasing height is a long journey that requires both mother and child to persevere. Among the factors affecting a child’s height, nutrition accounts for 32% of the development potential. A nutritious and balanced diet will provide the child with the necessary conditions to nourish their bones.
For 7-year-old children, the body needs to be provided with a sufficient amount of the following nutrient groups: protein, carbohydrates, fats, vitamins, and minerals. Some of these nutrients are directly involved in the formation and maintenance of bone structure and health, such as calcium, collagen type 2, vitamin D, K, magnesium, phosphorus, potassium, zinc, and iron.
These nutrients can be supplemented through foods such as:
- Calcium: Salmon, sardines, tuna, low-fat yogurt, lentils, almonds, dark green leafy vegetables…
- Collagen type 2: Bone broth, chicken, beans, shellfish, fruits with pulp, egg whites, garlic, green vegetables, cashews, bell peppers, tomatoes…
- Vitamin D: Egg yolks, salmon, trout, sardines, mushrooms, cod liver oil…
- Vitamin K: Broccoli, kale, spinach, beef liver, fermented soybeans, chicken, green beans, kiwi…
- Minerals (magnesium, phosphorus, potassium, zinc, iron…): Avocado, dark chocolate, beans and nuts, some fatty fish, bananas, whole grains…
Some exercises can help increase height for 7-year-old children
In addition to nutrition, exercise regime also affects 20% of a child’s height development. Maintaining a habit of physical activity not only promotes height growth but also enhances overall health. For 7-year-old children, parents can apply the following types of exercises:
Swimming
Swimming requires the child to move the entire body, with most muscles involved in the process. In particular, resistance from water also affects the bone, muscle, joint system, stimulating height growth. Swimming has many styles, each style affecting a certain group of muscles.
Swimming is an ideal sport if you want to improve your child’s height. At the same time, swimmers also improve their cardiovascular and respiratory health, support children to achieve good physical condition and be ready for development. Swimming is also a good skill for children in daily activities.
Badminton
The movements of running, jumping, smashing the shuttlecock, and bending knees in badminton are extremely effective for joint and bone development. Badminton is an easy-to-play sport that can be practiced both outdoors and indoors. Encouraging children to play badminton is an effective way to stimulate optimal joint and bone development.
Football
Children at the age of 7, especially boys, can participate in team sports such as football. With this sport, children will continuously move, making the entire skeletal system work and promoting growth. Football will mainly impact the leg bones, helping to strengthen the leg muscles and elongate the bones.
Basketball
Children at the age of 7 can lightly practice basketball. This is a confrontational sport, where actions such as disputing the ball, passing the ball, jumping high to shoot the ball into the basket, etc. greatly impact the bones while simultaneously releasing tension in the muscles. Learning basketball from a young age helps children establish a good physical foundation, motivating bone growth.
In addition, playing basketball also stimulates the production of growth hormones – a condition for height development. Children are also enhanced in blood circulation, metabolism, energy conversion, and at this time the body will absorb nutrients better. Playing basketball helps children to be flexible in their limbs, enhancing bone and joint endurance.
Stretching exercises
Some stretching exercises have the effect of lengthening bones, and children can practice them at home, school, or participate in group activities. Through this, children’s bones are stretched and trained to be more flexible. The exercise time can be applied in the morning after waking up and in the evening.
Snake exercise
This exercise is very easy to do, but it requires high precision and concentration while performing. Lie straight on the floor, chest down. Keep your lower body still, lift your upper body up and try to stretch as much as possible. Hold the position for 15 seconds and slowly bring your body back to the starting position. The exercise elongates the upper body and helps you become taller.
Toe touch exercise
This is a simple exercise and you just need to stand straight and then bend down towards your knees. This will stimulate the muscles in your back and leg muscles while also massaging your thigh muscles. Your target should be your toes, but don’t try to exceed your body’s limits. You can do this whenever you want and can also have your child do this from an early age.
Swimming on land exercise
Swimming on land is an exercise that involves alternating movements of the arms and legs. With your face down, your right arm should be paired with your left leg and your left arm with your right leg. You lift each pair up one by one, stretching each limb as much as possible. Swimming on land is very beneficial for those who have height issues and is the best way to increase height.
Monkey bar exercise
Monkey bars are an effective height-increasing exercise for people of all ages. Parents can have their children practice on monkey bars at home, as long as they have a sturdy bar. The steps for practicing on monkey bars are as follows:
- Have your child hold onto the bar with both hands, palms facing inward or outward depending on their preference.
- Encourage your child to put their weight on their arms and shoulders, slowly lifting their entire body up until their chin is above the bar. In the first few sessions, encourage your child to pull themselves up as high as they can, then practice more in subsequent sessions.
- Maintain this posture for 3-5 seconds, then return to a freely hanging position and continue the exercise.
- A child can perform 10-15 sets in one session and increase over time.
Jump rope
Jumping rope is a height-increasing exercise that is suitable for children who are hesitant to engage in strenuous exercise, especially girls. Jumping rope helps children release their muscles, stretch the bones in their feet and hands, and improve their flexibility. Jumping rope can be performed daily, and parents should combine it with related exercises to improve overall physical fitness.
Jumping in place
The child’s body is normally under compressed joints and bones, jumping helps the child release from this condition and free the bones. Parents can have their child do 10-20 jumps per day, combined with sports activities to promote better height growth.
Cycling
At 7 years old, children can ride bikes that are appropriate for their current body size, cycling helps strengthen the leg muscles, and train the ability to balance. Cycling every day will strengthen the bones, making them more durable and flexible, stimulating height growth, especially in the legs. Cycling can be done outdoors or on exercise bikes at home, both are reasonable.
Running
Running helps to enhance physical fitness and stimulates the body to produce growth hormones. After a period of running, you will feel positive changes in your body, with a relaxed mood and more flexible arms and legs. For children who are just starting to exercise, parents can have them walk for 2-3 days, then gradually increase to running.
To ensure that a 7-year-old child reaches the standard height and weight, parents need to have a scientifically-based care plan for both nutrition and daily exercise. Mothers should note that sleep is also very important for children, and should ensure their child goes to bed on time (before 10 pm) and gets 8-10 hours of sleep per day to achieve optimal growth rate.
- Related post: Do Plank exercises help increase height?
