In childhood, when physical development has not stopped, in addition to drinking milk and eating a balanced diet of the five food groups, exercise can also help.

Dr. Atthaphon Kaewsamrit, Deputy Director-General of the Department of Health, revealed that in 2019, 8.8 percent of school-aged children aged 6-14 years were found to be stunted, which is not more than 5 percent of the country’s target. This indicates that the growth of school-aged children is not as good as it should be, meaning that their height is lower than the standard for children of the same age.

Therefore, the Department of Health has set a target for 2021 for 12-year-old boys to have an average height of 154 centimeters, up from the current average height of 148.6 centimeters. For 12-year-old girls, the average height is 155 centimeters, up from the current average height of 149.9 centimeters. 

Golden time to increase children’s height

The golden period of growth spurt in boys and girls is different.

• Girls will start growing between the ages of 9 and 10. Their height will increase rapidly until around 12 years old. Then the rate of height growth will decrease until around 16 and 18 years old. Their height will be relatively stable. 
  
• Boys will start to grow taller between the ages of 10 and 12. Their height will increase rapidly until they are around 14 years old. Then, their height will decrease until they are around 18 and 20 years old. Their height will be relatively stable.

How to increase height in children

The most important factors affecting height are bone growth, especially long bones, and the closure of the growth plate. When children move their bodies or exercise regularly, it stimulates the secretion of growth hormone and growth factors, including direct stimulation of the bones, resulting in increased bone formation.

1. Encourage school children to drink two glasses of fresh milk every day.
   
2. Eat food in amounts appropriate for your age, complete with all 5 food groups. 
   
3. Give children foods that are high in calcium, such as small fish, dried shrimp, firm tofu, https://ufabet999.app and dark green vegetables such as kale, morning glory, and mustard greens.
   
4. Do exercises that help increase height, such as jumping rope. 

Jumping rope helps increase height in children.

Dr. Sarinna Saeng-Arun, Director of Health Center 3 Nakhon Sawan , said that jumping rope is an aerobic activity that helps increase the endurance of the circulatory system, develops the potential of the heart, helps reduce fat in the body, increases muscle strength and increases bone mass. It is suitable for all ages.

How to jump rope to increase height

Jumping rope continuously for at least 10-15 minutes at a time, 60 minutes every day, or doing it in a cumulative manner, along with getting at least 8-10 hours of deep sleep per day, will allow children to grow to their full potential and increase their height.