Can aerobic jogging increase height?

　　Exercise is a good way to promote bone growth, and running is one of them. Let’s take a look at whether jogging can promote height growth.

　　Whether you can grow taller depends on your bone age. Bone age is an indicator of development. If your age is greater than your bone age, it means your growth is delayed.； If your age is smaller than your bone age, it may indicate precocious puberty. So if you want to know your growth and development, you should go to the regular Hospital Take bone age photos. The doctor will judge your growth potential based on the epiphyseal closure shown on the bone age film.

　　Simply put, exercises that can increase appetite, promote sleep, and give bones a certain degree of longitudinal pressure are all beneficial to height growth. Specifically, there are jogging, skipping, dancing, playing basketball and volleyball, etc. However, many children who are basketball and volleyball players are already very tall. If you let children who do not like these sports take part in these sports just to grow taller, you would be wrong.

　　Because emotional stability is also important for growing taller, let your children choose the sports they like. However, it is better for high school students whose bodies have stopped growing to engage in strenuous exercise that consumes too much physical energy. The development of bones comes from vertical pressure to a certain extent, but excessive pressure (weightlifting, etc.) makes it difficult for bones to grow vertically.

　　What are the benefits of jogging?

　　Studies have shown that relaxed jogging can enhance respiratory function, increase lung capacity, and improve the body's ventilation and ventilation capabilities. The oxygen supplied during jogging can be 8 to 12 times more than when sitting quietly. Oxygen is essential for maintaining human life activities, and the ability to absorb oxygen directly affects cardiopulmonary function.

　　Normally, elderly Oxygen uptake capacity is lower, and exercise Can improve oxygen absorption capacity. The maximum oxygen uptake of elderly people who practice jogging is not only significantly higher than that of elderly people of the same age who do not exercise, but also higher than that of elderly people who participate in general exercise. Jogging can strengthen and thicken the myocardium, exercising and protecting the heart. The size and function of the heart of an elderly person who has been jogging for many years is no different from that of a 20-year-old who does not participate in exercise. This is because long-term exercise improves myocardial nutrition, making the myocardium developed and its function improved.

　　Jogging can speed up blood flow, enhance blood vessel elasticity, activate blood circulation, remove blood stasis, and improve blood circulation. When jogging, the coronary blood flow can increase 10 times compared to quiet times, that is, the blood flow can reach 1200 to 1400 ml per minute. For people who insist on jogging for a long time, their heartbeat rate can drop to about 50 to 60 times per minute, which allows the heart muscle to rest for a longer period of time.

　　Jogging can promote body metabolism, improve lipid metabolism, and prevent and treat excessive lipids in the blood. coronary heart disease , hypertension, arteriosclerosis and other senile diseases disease Most of them are related to lipid metabolism in the body. Jogging can improve the normal metabolism of lipids in the body, reduce the content of cholesterol and triglycerides, and prevent and reduce the deposition of cholesterol and other lipids on the blood vessel walls, thus preventing and treating aging diseases such as coronary heart disease and hypertension.

　　Jogging can control weight, prevent arteriosclerosis, adjust the excitation and inhibition processes of the cerebral cortex, and eliminate brain fatigue. Jogging can also produce a low-frequency vibration in the human body, which can exercise the smooth muscles of blood vessels, thereby increasing the tension of blood vessels. It can remove sediments on the blood vessel walls through vibration, and at the same time prevent the accumulation of blood lipids on the blood vessel walls, which is of great significance in the prevention and treatment of arteriosclerosis and cardiovascular and cerebrovascular diseases.

　　Dietary prescriptions to promote height growth

　　Protein is the energy source for the growth of bones and muscles. It can also promote the secretion of growth hormone and is one of the most basic elements for children's growth and development. Therefore, in the adjustment of children's diet, protein-rich foods should be given, such as eggs, meat, fish, soy products and dairy products.

　　In addition, the growth of the human body is essentially the growth of bones, and calcium is an important material basis of bones and plays an important role in the growth of children, so attention should be paid to the scientific intake of calcium in children's diet.

　　Children are picky about their meals, and as parents, parents need to use their brains to make adjustments. For example, children who don’t like to eat fish or meat should be supplemented with eggs, milk, and soy products every day;

　　1. The diet should be balanced: The amount of food should be sufficient, including grains, meat, fruits, and vegetables. The food should be diversified, both thick and fine, with meat and vegetables mixed in to complement each other.

　　2. Protein must be sufficient: During the development period of adolescents, the demand for protein is much higher than that of adults. If the supply is insufficient, height growth will be affected. Foods rich in protein include lean livestock meat, fish and shrimp meat, poultry and eggs, dairy, beans and their products. In addition, collagen and mucin are organic components that make up bones. Teenagers should take supplements in time. Foods such as pork skin, pig's trotters, chicken, fish, soft-shell turtle, etc. are rich in collagen and mucin.

　　3. Calcium supplementation should be appropriate: According to the survey, calcium-deficient children who receive calcium supplements are much taller than those who do not. If the amount of calcium required for physiology cannot be taken in regularly in the diet, and the amount of calcium in blood calcium and soft tissue is insufficient, calcium must be taken from the bones. The lack of calcium in the bones will lead to osteoporosis, vertebrae deformation, spine deformation, and the body will become shorter. Foods rich in calcium include milk, dairy products, egg , fish, shellfish, tofu and beans, tahini, pumpkin seeds, etc. In addition, vitamin D, vitamin C, lactose, etc. all contribute to the absorption and utilization of calcium.

　　4. Iron and zinc are essential: If the iron supply in food is insufficient, hemoglobin synthesis will inevitably be blocked, causing physiological function abnormalities in many organs and tissues. Growth and development, intellectual development, immune function, cell metabolism, etc. will be affected. In daily diets, animal liver and other offal, red meat (referring to beef, mutton, etc.), egg yolks, fish and beans are very high in iron, and their bioavailability is also high. In addition, zinc is related to the secretion of gonads and gonadotropins, and has a great impact on the growth, development and intelligence of adolescents. Therefore, zinc-rich foods such as oysters, animal liver, etc. should be supplied regularly.

　　5. Unsaturated fatty acids are indispensable: Unsaturated fatty acids are the main source of cholesterol in the human body and are essential substances for the production of steroid hormones in the body, such as sex hormones, adrenal hormones, vitamin D3, etc. Foods rich in unsaturated fatty acids include vegetable oils, among which corn oil and soybean oil are particularly rich. Fish oil, lean meat, and fish should also be eaten regularly.

　　6. Vegetables and fruits should be fresh: Fresh vegetables such as cabbage, carrots, cucumbers, green peppers, young bamboo shoots, tomato , onions and fresh fruits such as oranges, bananas, pears, apples, Grape , peaches, apricots, watermelons, etc. contain vitamins that are very important for human body growth, so they are fully supplied.

　　7. Water supply should be sufficient: Water is the source of life for the human body, and water accounts for more than 65% of body weight in teenagers. Water can promote metabolism, facilitate the elimination of toxins from the body, and contribute to growth and development. You need to drink more than 2000 ml of water every day. You can drink warm water in the morning, soy milk for breakfast, vegetable soup for lunch, sleep Drink milk before exercise, drink lightly salted boiled water before exercise, drink hot tea in hot summer, etc.

　　8. Stay away from high-end supplements: At present, some parents are anxious for their children to grow up quickly and smartly, so they are often influenced by some advertisements and propaganda. Child I bought a lot of high-end supplements and supplied them all year round, but the basic nutrients were lacking, causing nutritional disorders. What’s even more frightening is that most high-end supplements and drinks contain hormones to varying degrees, which often lead to obesity, precocious puberty, and even high blood pressure. This move is tantamount to diverting the seedlings and encouraging them to grow. It will backfire and have disastrous consequences.

　　Exercise prescription for growing taller

　　Exercise can directly promote the secretion of growth hormone, and can also promote the secretion of growth hormone on the night of exercise. At the same time, adequate physical exercise can increase the child's appetite and give the child a healthy sleep, which is helpful for growing taller.

　　Exercises that are beneficial to growing taller include jogging, rope skipping, dancing, playing basketball, volleyball, swimming and other vertical pressure sports, because the development of bones comes from vertical pressure to a certain extent, but excessive pressure, such as weightlifting, will prevent the longitudinal growth of bones, and children should try to avoid it. For children in the growing period, although exercise is a means to promote development, excessive exercise makes the child physically and mentally exhausted, affects the child's appetite, and is not conducive to health and growth.

　　A person's height is related to the genetics of his parents, but it is not absolute. Research and practice have proven that special height training during adolescence can increase the height of the human body.

　　1. Long jump: It can be done standing or running long jump. When taking off, the step should be strong, straighten your knees and extend your hips in the air, extend your arms upward, and fully stretch your body. ； When falling, place your front feet on the ground and bend your knees to cushion. You can do it 7 to 10 times according to your physical condition, taking appropriate rest in between.

　　2. Lie on your back (tilt both ends): Lie on your back on the carpet or bed. While tightening your abdomen, straighten your legs and arms and raise your arms upwards. With your head lowered and your neck stretched out, your hands should be as close to your feet as possible. Do 8 to 12 times per group according to your physical fitness. 3 to 5 groups are appropriate, and take appropriate rest between groups.

　　3. Pull the waist: Sit on the mat (bed), stretch your legs forward, stand your feet side by side, draw in your abdomen and chest, bend your trunk forward as much as possible, lower your head, stretch your neck, and stretch your arms forward at the same time until you can touch your feet. Do 8 to 12 times in each group, 3 to 4 groups is appropriate. When doing it, pay attention to proceed from slow to fast, the range of movement from small to large, and proceed step by step to prevent ligament strain.

　　4. Touch height: Take off from the spot or run (three to five steps), keep your knees and hips fully straight, stand upright with your waist and chest raised, stretch your arms to touch the object hanging in the air, the height of the object should be so high that you can reach it with your best effort. Perform each set of 5 times for the left and right hands, with a 2-minute rest between sets. You can do 3 to 5 groups according to your physical condition. It is best to practice on an open, flat, moderately soft and hard surface.

　　5. Drape: Practice on a horizontal bar or a homemade hanging bar every day in the morning and before going to bed. Method: Hold the bar with both hands, feet off the ground, relax the whole body, and gently shake the waist, hips, and legs; hang for 20 to 30 seconds, rest for 30 seconds before doing it again, and then do 2 weight-bearing hangings after 2 to 3 times - tie a 5kg weight to the ankle. Rest for 1 minute after each exercise.

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