Can I grow taller by jogging every day?

People should do more exercise in life. Exercise can promote the development of human bones and is very helpful to people's health. Running is the most common sport in our lives. Many friends usually run to exercise their bodies. So can running also promote bone development? Can you grow taller by jogging every day? Let's find out about this issue quickly.

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 you have growth retardation; if your age is less than your bone age, it means you have precocious puberty, etc. Therefore, if you want to understand your growth and development, you should go to a regular hospital to take a bone age X-ray. Your 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 apply a certain degree of longitudinal pressure to bones are beneficial for growing taller. Specifically, there are jogging, skipping rope, dancing, playing basketball and volleyball, etc. However, many children who play basketball and volleyball are already very tall. If you let children who don't like these sports engage in these sports just to make them taller, you are wrong.

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

What are the benefits of jogging?

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

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

Jogging can increase blood flow, enhance blood vessel elasticity, and has the effect of promoting blood circulation, removing blood stasis and improving blood circulation. When jogging, the coronary blood flow can increase 10 times compared to when you are at rest, that is, the blood flow can reach 1200-1400 ml per minute. For people who jog regularly, their heart rate can drop to about 50 to 60 beats per minute, which allows the myocardium to rest for a longer period of time.

Jogging can promote whole body metabolism, improve lipid metabolism, and prevent excessive lipids in the blood. Coronary heart disease, hypertension, arteriosclerosis and other senile diseases are mostly 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, prevent and reduce the deposition of lipids such as cholesterol on the blood vessel walls, thereby playing a role in preventing and treating coronary heart disease, hypertension and other senile diseases.

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

Diet prescription for growth

Protein is the source of energy for bone and muscle growth, and it also promotes the secretion of growth hormone. It is one of the most basic elements for children's growth and development. Therefore, when adjusting children's diet, protein-rich foods such as eggs, meat, fish, soy products and dairy products should be given.

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

Some children are picky about food, so as parents, you have to use your brain to adjust them. For example, for children who don't like fish or meat, you have to supplement them with eggs, milk, and soy products every day. Children who don't eat staple foods and only eat vegetables need to be corrected. For children with poor appetite, you have to carefully find the reasons: insufficient or excessive exercise, late dinner, the child is very sleepy and cannot eat normally, eating too many snacks, picky eating, lack of concentration while eating, etc. can all affect their appetite.

1. The diet should be balanced: the amount of food should be sufficient, and grains, meat, fruits, and vegetables should all be eaten. The food should be diversified, with both coarse and fine foods, and a combination of meat and vegetables, so that the strengths of each complement the weaknesses of the other.

2. There must be enough protein: During the adolescent development period, the demand for protein is much higher than that of adults. If the supply is insufficient, it will affect height growth. Foods rich in protein include lean meat, fish and shrimp, eggs, milk, beans and their products. In addition, collagen and mucin are organic components that make up bones, and teenagers should supplement them in time. Foods such as pork skin, pig's trotters, chicken, fish, and turtle are rich in collagen and mucin.

3. Calcium supplementation should be appropriate: According to a survey, children who are calcium-deficient and take calcium supplements are much taller than those who do not. If the diet does not regularly take in the required amount of calcium for physiological needs, and the amount of calcium in the blood and soft tissues is insufficient, calcium must be taken from the bones. Calcium deficiency in the bones will result in osteoporosis, vertebral deformities, and spinal curvature, which will cause the body to become shorter. Foods rich in calcium include milk, dairy products, eggs, fish, shellfish, tofu and beans, sesame paste, pumpkin seeds, etc. In addition, vitamin D, vitamin C, lactose, etc. all help the absorption and utilization of calcium.

4. Iron and zinc are essential: If the iron supply in the food is insufficient, the synthesis of hemoglobin will inevitably be blocked, causing abnormal physiological functions of many organs and tissues, and growth and development, intellectual development, immune function, cell metabolism, etc. will all be affected. In our daily diet, animal liver and other offal, red meat (beef, lamb, etc.), egg yolks, fish and beans are very high in iron and have a high bioavailability. In addition, zinc is related to the secretion of gonads and gonadotropin, 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 and fats, among which corn oil and soybean oil are particularly rich. Fish oil, lean meat and fish should also be consumed regularly.

6. Vegetables, melons and fruits should be fresh: Fresh vegetables such as cabbage, carrots, cucumbers, green peppers, young bamboo shoots, tomatoes, onions and fresh fruits such as oranges, bananas, pears, apples, grapes, peaches, apricots, watermelons, etc. contain vitamins that are very important for human height growth, so they should be supplied in sufficient quantities.

7. Ensure adequate water supply: Water is the source of human life, and water accounts for more than 65% of the body weight of teenagers. Water can promote metabolism, make it easier to excrete toxins from the body, and help 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, milk before going to bed, light salt water before exercise, and hot tea in the hot summer.

8. Stay away from high-end supplements: Currently, some parents are anxious for their children to grow fast and smart, and are often influenced by advertisements. They buy a lot of high-end supplements for their children and supply them all year round. However, their children lack basic nutrients, which causes nutritional imbalance. What is even more frightening is that most high-end supplements and beverages contain hormone ingredients to varying degrees, which often lead to weight gain, precocious puberty, and even induce high blood pressure. This move is tantamount to forcing things to grow too fast, which will backfire and have disastrous consequences.

No matter which sport it is, if people can stick to it, it will definitely be good for everyone's health. Jogging has many benefits. The article also introduces whether it can promote bone development and make people grow taller. I hope everyone can master the knowledge in this aspect from the article and be able to exercise better in life.