What is the average height for a 14-year-old teen?
On average, 14-year-old boys stand at around 5 feet 3.7 inches (164 centimeters) in height, with the expectation of gaining an additional two and a half inches by the time they reach 18. However, it's important to note that some may cease growing earlier, typically between the ages of 13 and 15. As parents, it's valuable to be familiar with the typical height range for this age group to gauge whether their growth is on the right track.
In contrast, the average height for 14-year-old girls is approximately 5 feet 2 inches (160.5 centimeters). Girls typically begin puberty around the age of 11 and typically complete their height growth by the age of 14.
Interestingly, there is a noticeable disparity in the growth patterns between males and females during this stage of development. Teenage boys generally experience a more rapid growth rate than teenage girls, though girls may surpass boys in height before they reach the age of 14.
How to grow taller at 14?
Indeed, with the adoption of a wholesome lifestyle, your children have the potential to experience significant growth in height over time. Your crucial role as a parent is to provide guidance and unwavering support in helping them navigate this journey effectively.
Have a healthy diet
Maintaining a healthy diet is of paramount importance, particularly for a 14-year-old teenager. It not only contributes to their overall well-being but also plays a pivotal role in facilitating healthy growth and development.
To delve into the specifics, it's imperative to incorporate a diverse array of fruits and vegetables into their daily diet, encompassing a spectrum of colors. These natural wonders provide vital nutrients that support the body's growth processes. Moreover, a substantial intake of protein is crucial for attaining an increase in height. Sources of protein should encompass dairy products, lean meats, red meat, fish, eggs, and legumes. Additionally, healthy fats derived from foods such as cheese, seeds, nuts, avocados, and fatty protein sources like red meat, salmon, and whole milk are essential for maintaining optimal hormone levels.
Combining potatoes with any of the aforementioned sources of healthy fats and proteins yields a well-rounded, nutritious meal that promotes growth. Another excellent option is oatmeal, which not only boosts protein intake but can also be paired with milk to enhance its nutritional value.
In sum, fostering a balanced and nutritious diet is not only vital for physical health but also serves as a fundamental pillar in the journey towards achieving one's full growth potential during adolescence.
Avoid skipping sleep
One crucial aspect to ensure the optimal growth of teenagers is the quantity and quality of their sleep. Adolescents in this age group require a substantial 9 to 9 ½ hours of sleep per night. This extended duration of sleep is vital because it allows the body to naturally produce growth hormones in the pituitary gland during slow or deep-wave sleep. These hormones play a pivotal role in facilitating your children's physical development. To create an environment conducive to restorative sleep, minimize unnecessary light sources and loud noises in their sleeping space.
Enhance physical activity
While there are no magical exercises that can miraculously increase a person's height, it is evident that a lack of physical activity may impede their potential for growth. However, it's important to strike a balance between exercise and rest. Overworking their bodies may hinder growth and development, so it's essential to provide adequate time for rest and recovery. Regular exercise remains a cornerstone of optimal health for 14-year-old boys and girls, with the added benefit that a healthy body is more receptive to growth.
Indulge in yoga
While yoga may not directly elongate bones, it can optimize your children's current stature. This low-intensity activity not only reduces stress but also promotes relaxation throughout the entire body. A stress-free body is a prerequisite for healthier growth. Moreover, practicing yoga may indirectly support the release and utilization of growth hormones necessary for height increase.
Practice proper posture
Encourage your children to maintain good posture, as it can create the illusion of greater height. Slouching or hunching over can impact the curvature of the developing spine, potentially compromising their growth potential. Remind them to stand and sit up straight, promoting a taller and more confident appearance.
Drink plenty of milk and water
Incorporate milk into their diet, as it is an excellent source of calcium, an indispensable mineral for bone growth. Milk also contributes to overall body growth and development, thanks to its high protein and vitamin A content. It's recommended that 14-year-old teenagers consume 3 ½ servings of dairy daily, equivalent to 3 cups of milk.
Hydration is equally vital for overall well-being. Water plays a crucial role in maintaining proper metabolic function and supporting digestion. While there is no direct link between water intake and height gain, staying adequately hydrated ensures the body functions optimally and facilitates the absorption of essential nutrients. Aim for a daily intake of at least 8 glasses of water, and include water-rich fruits like cucumber and watermelon in their diet to promote overall health
Certain stimulants can have a profound impact on overall growth and development, as they can hinder the healthy growth of cartilage, resulting in inhibited growth potential.
Caffeine, for instance, is known to disrupt sleep patterns. Given that growing children require approximately 9 to 9 ½ hours of quality sleep, the consumption of caffeine may adversely affect their ability to attain this crucial amount of rest.
Furthermore, adolescents who engage in smoking or are exposed to second-hand smoke tend to have an average stature that is shorter than their non-smoking counterparts.
Long-term use of steroids can also have a detrimental effect on growth, potentially delaying bone development. Teens who grapple with respiratory conditions, such as asthma, and rely on steroid-based inhalers may experience slower growth compared to those who do not utilize such medications.
Keep a proper body weight
We all know a well-balanced and healthy diet supplies the body with the necessary materials to get taller and stronger as well as keeps its weight in check. Do you not know that gaining weight uncontrollably during growing years might make your kids shorter as an adult and potentially result in related health problems? A study claimed a close relationship between obesity and weak bone health [1, 2]. So, while losing weight might not affect their height, maintaining a healthy body weight will help them get away from losing some inches.
Get more vitamin D from the sun
It's no secret that many teenagers fall short in obtaining sufficient vitamin D through their dietary choices. So, why not encourage them to harness the incredible potential of the sun to bolster their vitamin D levels? The sun stands as nature's most potent source of this essential nutrient. With just a brief sojourn in its radiant rays, a remarkable process unfolds within our bodies, synthesizing valuable vitamin D for our well-being.
Try dietary supplements
Another avenue to explore for enhancing your child's height is the utilization of growth supplements. These supplements offer a holistic blend of nourishing elements that foster optimal bone development, thereby contributing to overall bodily growth. Furthermore, they play a pivotal role in naturally expediting the production of growth hormones. It's essential to remember, however, that combining these supplements with the aforementioned recommendations is key to achieving the desired outcomes.
What exercises should a 14-year-old teen try to support height growth?
Go for a jog
Jogging isn't just a recreational activity for youngsters and adolescents; it's a fantastic exercise for adults as well. Beyond its cardiovascular benefits, jogging fortifies the leg bones and stimulates the release of growth hormones crucial for bodily growth. Whether you prefer a morning run or an evening jog after dinner, ease into it gradually and gradually intensify your pace. Commit to three sessions per week to reap the rewards.
Hang from a bar
For generations, hanging exercises have been recommended, especially by parents aiming to help their children grow taller. Hanging from a bar serves to elongate the spine, a pivotal element in height augmentation. Incorporate pull-ups or chin-ups into your routine for added benefits, as they strengthen the arm and back muscles while promoting overall fitness.
Skip a rope
Skipping rope isn't just a heart-healthy workout; it's also a fantastic tool for height enhancement. This exercise promotes a straight posture by stretching the body and spine. Furthermore, the bending motion of the knees contributes to calf growth and the development of lower leg bone mass
Go for a swim
Swimming, a full-body workout, targets every muscle group in the body. Its repetitive forward-reaching movements support a tall and healthy posture by reinforcing the spine. Extended swimming sessions may even assist in shedding excess fat, sculpting a well-proportioned physique.
Try toe-touching exercises
Toe-touching exercises, such as toe-touch crunches, lying toe touches, standing toe touches, and alternating toe touches, are excellent warm-up routines. These exercises not only enhance overall body flexibility but also contribute to height growth by elongating the spine.
Always keep in mind that the process of your children's growth is a gradual one. Simply ensuring they maintain a balanced diet and get enough sleep won't magically make them taller overnight. Instead, their height will develop steadily over the coming months and years if they adhere to these timeless, healthful practices we've discussed. Take stock of all the steps you can take, and commit to providing your children with the best possible foundation for their growth.