I don't know if you have ever had the following experience?
Because of his short stature, he was nicknamed "Dwarf Winter Melon", or he once nicknamed some short classmates, or when he was looking for a job after graduation, he lost a lot of job opportunities because of his height.
Anyway, as a post-85 born in a northern city with a height of less than 160cm, I have experienced both of the above problems.
Therefore, since I had a daughter, especially when my husband's height is not high, my daughter's height has become one of the things I am particularly concerned about.
Through research, I know that people's height is mainly affected by genetics, accounting for about 70%, which is fixed after birth, and we parents can't do anything about it.
In addition, there are 30% of the influence of acquired factors, as long as we as parents are willing to work hard and work hard to give full play, it is no problem for children to run about 10cm on the basis of genetics.
Scientific research has found that among the 30% of acquired factors that affect height, nutrition, exercise and sleep are the most critical aspects.
The importance of nutrition and sleep has been shared with you many times before, and today, we will focus on the impact of exercise on children's height.
The essence of a child's growth in height
Parents who are concerned about their children's height must be familiar with the terms "growth plate" and "bone scale line".
During the hospital examination, the doctor usually evaluates the child's bone development by observing the changes in the width and shape of the area.
On the X-ray, the growth plate appears as a black gap, and if the black gap is wider, it usually means that the child's bones still have more room to grow, and the potential for height growth is relatively large.
Conversely, if the gap narrows or disappears, it may mean that the child's skeletal development is close to or has reached maturity, and there is relatively little room for growth in height.
The reason why doctors can judge the child's development status by the width of this gap is mainly because this gap is the "growth plate" and "bone scale line", which is where the incomparably vigorous chondrocytes grow.
And the essence of our growth is the process of continuous division and proliferation of chondrocytes in this gap.
As the child grows older, the chondrocytes continue to divide into new tissues, making the bones gradually thicker and longer, helping the child grow taller and stronger.
Of course, growth plates don't last forever, and when they gradually calcify and transform into normal bones, the child's height growth stops.
Scientific studies have shown that appropriate and targeted exercise can effectively stimulate the division and proliferation of cartilage tissue on the growth plate, thereby contributing to the growth of children's height.
Therefore, many parents know that before their child's growth plate closes, let their child exercise more in order to stimulate bone growth and grow taller.
Unfortunately, many parents don't know that not all exercise is good for bone growth. In fact, some sports can adversely affect a child's height development.
For example, it is best not to expose children to the following six types of sports until they are 16 years old.
9 types of sports, if you want your child to grow taller, try not to touch it before the age of 16
(1) Weightlifting, shot put, discus
I don't know if you look at weightlifting, shot put, and discus throwing? Have you noticed such a phenomenon, that is, most weightlifters, shot put, and discus throwers are relatively short and strong.
For example, Long Qingquan, a Chinese male weightlifter who won the gold medal in the 56kg class at the 2008 Beijing Olympics, is only 154cm tall.
For another example, Li Fabin, a Chinese male weightlifter who won the gold medal in the men's 61kg class at the Tokyo Olympics in 2021, is only 160cm tall.
Why is this so?
In fact, in addition to the influence of these sports strategy factors, coaches tend to prefer athletes with strong upper limbs, lower limbs, and stable body shapes when selecting athletes.
Another point is that weightlifting, shot put, and discus throws are explosive, compressive sports, and their training methods will cause children's bones to become thicker and more muscular.
In children who are growing up, because the muscles and bones are not yet mature, doing such exercises may cause damage to the cartilage between the joints of the body, hindering bone growth, which can affect elevated development.
(2) Marathon
I don't know if you have paid attention to the marathon registration form, the first of which is generally stipulated like this:
→ program is required to be 18 years old or older
Why is this requested?
In fact, the reason is very simple, that is, children under the age of 18 are still in the critical stage of growth and development, and their body tissues such as bones, joints and muscles are not yet fully mature.
Marathon is a high-intensity long-distance running sport, and participating in marathon requires long-term training and preparation, which will lead to children not being fully guaranteed in terms of daily diet and rest.
Sleep and diet are not guaranteed, which may have a certain impact on the child's height development.
Even if a child participates in a marathon without training, this long run can put a lot of stress on their bones, muscles, and joints, affecting their normal growth and development.
In addition, long-term high-intensity exercise may also affect the secretion of growth hormone in the child's body, and if the secretion is inhibited or disturbed, it will also affect the normal development of the child.
Therefore, in order to ensure the normal development of children, children should try not to participate in marathons before the age of 16, and do not do high-intensity and long-term running.
Of course, this does not mean that children cannot run and exercise, and proper running exercise is beneficial to children's physical health and growth and development.
Some experts and doctors suggest that children under the age of 3 are not recommended to do running training, and children aged 4-5 can start to try running, but the focus should be on cultivating interest and mastering basic motor skills, and the running time should be controlled to about 10-15 minutes.
For 7-8 year olds, it is recommended to walk and jog for 20-30 minutes each time, and for 10-15 year olds, they can do targeted endurance training, and the running time can gradually increase according to the child's physical condition and interests.
(3) Basic training in gymnastics, trampoline and dance
Gymnastics, trampoline, and dance basic skills training, as stretching exercises, are theoretically beneficial to promote children's height development.
But why don't I recommend it to children under the age of 16?
The reason is actually quite simple.
You only have to look closely at the figures of gymnasts and trampoline athletes.
Through sports competitions, we can see that athletes who practice gymnastics and trampoline well are generally thin and short.
For example, at the age of 16, gymnast Deng Linlin, who participated in the 2008 Olympic Games and won the vault championship, was only 137cm tall that year, so she was called "the shortest Olympic champion".
These sports have extremely high requirements for exercising people's physical flexibility and coordination, and they can only easily complete various difficult movements if they maintain a thin figure.
Therefore, if you want to achieve better results in the above aspects, athletes must control their diet, and controlling their diet will inevitably affect their children's height development.
In addition, the above sports, especially the basic dance skills training, many movements require children to kneel on the ground, or overstretch the ligaments, which is a highly technical training.
Overtraining or wrong technique can cause injury to your child's growth plate, which can lead to stunted height development.
Therefore, we recommend that children before the age of 16 try not to do high-intensity gymnastics training if they do not take the professional gymnastics route.
(4) Pull-ups, hanging horizontal bars, etc
When walking around the community, it is common to see some parents letting their children do pull-ups, hanging horizontal bars and other actions in the community. And think that this kind of stretching exercise can help children grow taller.
But I don't know that the growth of bones requires the supply of nutrients, as well as appropriate and appropriate exercise stimulation, such as pull-ups, hanging horizontal bars and other upper limb exercises, mainly to exercise muscle tissue, and will not affect the growth of bones.
Conversely, an overfocus on muscle-building training can also lead to changes in the body's nutrient distribution.
To put it simply, excessive stretching will cause the body to mistakenly think that you are exercising muscles, so the nutrients in the body will be biased towards muscle flow, resulting in a relative reduction of nutrients required for bone growth, affecting growth.
Therefore, Hehe's mother advises parents not to let their children stretch in the community at every turn, once they exercise too much, or make mistakes, it may backfire.
[Final Words to Parents]
As the saying goes, "When the moon is full, it loses, and when the water is full, it overflows." ”
Every child is unique, and their skeletal and muscular growth and development have their own rhythm and regularity.
As parents, while we want our children to grow tall and strong, it is also important to understand that excessive anxiety and intervention can only backfire.
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