Top 10 most effective ways to increase height for 4-year-old children
15 mins read

Top 10 most effective ways to increase height for 4-year-old children

At age four, children enter a period of development that is critical to their physical health for years to come. Among the factors that influence this journey, height stands out as extremely important. It is important for parents to navigate this stage with attention and precision. With four-year-old children relying heavily on parental guidance and attention, it is important that parents equip themselves with the knowledge and strategies necessary to promote optimal development in their children.

In this article, we will explore ten indispensable ways, as outlined by Grow Taller Blog, to assist parents in nurturing their four-year-old children for a future marked by growth. and growth. Aware of the importance of the first three years of a child’s life, during which they undergo significant development, parents can build the foundation not only for physical height but also for health. and the overall development of children. However, it is important to acknowledge that the care of four-year-old children needs to be approached with scientific rigor and is age appropriate, because of the sensitivities of their developing bodies. Let’s explore these basic methods that can pave the way to a brighter, greater future for our children.

Ensuring Optimal Nutrient Intake for Child Growth

Nutrients play an important role in children’s physical development, directly affecting about 32% of their height growth rate. Therefore, it becomes important to maintain a careful and scientifically balanced approach to children’s daily nutrient intake. A child’s daily nutrition regimen should include three main meals (breakfast, lunch and dinner) and two snacks (one in the morning and one in the afternoon) to provide continuous regeneration of nutrients. necessary.

In supporting ideal height growth in 4-year-old children, integrating a wide range of nutrient groups into their diet is important. These groups include proteins, starches, healthy fats, vitamins and minerals. Notably, some nutrients play a direct role in height development. These important elements include protein, calcium, vitamin D, vitamin K, type 2 collagen, phosphorus, zinc, magnesium, potassium and iron.

These indispensable nutrients can be easily provided from everyday foods, such as fish, shrimp, crab, green vegetables (cabbage, kale, broccoli, radish), eggs, milk. (should be low-sugar milk or plant-based alternatives), cheese, yogurt, soy, tofu, cereal, chicken and beef. The impact of these nutrients on height growth can be outlined as follows:

Protein: Adequate protein intake is important in maintaining bone density and promoting muscle and bone development, providing children with the energy they need for daily activities. Protein sources include animal products (milk, eggs, chicken, beef) or plant-based alternatives (chickpeas, soybeans, brown rice).

Calcium: Calcium stands out as an important ingredient for bone health and is a priority in increasing height. Consuming enough calcium helps children grow new bones effectively and promotes muscle growth, especially when combined with regular exercise. The recommended daily calcium intake for 4-year-old children ranges from 800-1000mg.

Vitamin D: Vitamin D plays an important role in supporting calcium absorption. Even when calcium intake is adequate, vitamin D deficiency can undermine supplementation efforts, potentially leading to complications such as calcium overload, causing constipation and abdominal pain.

Vitamin K: Vitamin K works together with vitamin D to transport calcium to bones, promoting effective calcium replenishment. It also plays an important role in maintaining bone density, contributing significantly to overall bone health.

Type 2 Collagen: Type 2 collagen aids in the formation of a strong bone matrix, providing a structural foundation for the binding of essential calcium and minerals. It works closely with calcium to maintain and stimulate favorable bone growth. Furthermore, type 2 collagen benefits joint health, prevents joint disorders and enhances children’s mobility.

Other Essential Minerals: Minerals such as magnesium, phosphorus, zinc, potassium and iron are also very important for height growth in 4-year-old children. In addition, a variety of other vitamins, including vitamin A, B vitamins, vitamin C and vitamin E, help promote overall health, strengthen the immune system, enhance nutrient absorption and promote promote overall health


Engage in Daily Physical Activity

Regular exercise contributes to overall body fitness and promotes better bone development, accounting for about 20% of height growth in children. Engaging in physical activity also improves their immune system and has a positive effect on vital organs such as the respiratory system, nervous system and circulatory system. Here are some guidelines for exercising with 4-year-olds:

Drink enough water to maintain body water balance during and after exercise.

Always do a warm-up workout before working out and stretch afterward.

Follow a clear exercise plan.

Avoid excessive exercise, as it can be counterproductive for increasing height.

At home, 4-year-old children can perform simple exercises such as cycling, walking and jogging to reap many health benefits. Additionally, the practice of yoga can stimulate bone growth and increase flexibility. Here are some yoga poses suitable for 4-year-old children:

Bow pose:

Ask your child to lie face down on the mat with their chin in contact with the floor.

Place your hands down with your palms facing up.

Slowly bend your knees, lifting your heels up toward your buttocks.

Grasp your ankles with both hands, with your feet pointing toward the ceiling.

Hold this position for about 10-15 seconds, then lower your legs to relax for 30-45 seconds before repeating the movement.

Children can do this pose 10-15 times a day.

Child’s position:

Kneel on the mat and slowly bend forward.

Pull your arms forward with your palms facing the floor.

Hold this position for as long as possible.

Do it 3-5 times a day, preferably at night before going to bed for better sleep.

Bridge position:

The child lies face down on his back on the exercise mat.

Slowly bend your knees and raise your arms above your head, with your palms facing down.

Use your hands and hips to slowly lift your pelvis up.

During the exercise, the hands should remain in the same position.

Hold the position for about 15 seconds, then return to the starting position.

Practice 2-3 times per day.

Cobra pose:

Ask your child to lie face down on the exercise mat, with both arms next to their chest, palms facing the floor.

Encourage your child to push with his arms and slowly lift his upper body up.

Tilt your head up as far as possible.

Hold this position for as long as possible.

After each exercise, relax for about 15-20 seconds and repeat about 5-10 times per day.


A 4-year-old child can start learning how to ride a bike. Be sure to choose a suitable bike and adjust the saddle height to match your child’s current height. Cycling exercises the thighs, leg bones, hips and core muscles through pedaling, pushing, pulling and lifting movements. Starting to ride a bike at an early age helps stimulate leg development and increase muscle strength.


Jogging is a simple but effective exercise that helps improve the health of 4-year-old children and promote bone development. Jogging stimulates new bone formation in the legs and supports the functioning of the respiratory, circulatory and cardiovascular systems.

. Encourage jogging in light sunlight in the morning or late afternoon to benefit from vitamin D synthesis, which helps with calcium absorption.

Lift the weight:

Light weights can be used by children to exercise their muscles and bones by performing continuous lifting movements. This can help lengthen bones, develop shoulder muscles and stimulate overall body height. Parents should ensure that 4-year-olds engage in weight lifting at a moderate intensity (5-10 times per day) and at a weight appropriate to the child’s current ability.

At this age, children should be encouraged to maintain at least 30 minutes of exercise every day. Encourage outdoor physical activity to increase mobility. Parents should closely supervise their children during workouts to avoid injury and ensure proper technique.

Ensure a Regular Sleep Schedule

During the resting phase, when the body is not under pressure from body weight, bone growth mainly takes place. Getting enough sleep also facilitates increased growth hormone production, which is important for optimal height development. Deep sleep regularly occurs between 11 p.m. and 1 a.m., so getting children to bed before that time is important. At age 4, children should go to bed around 9 p.m. and get 10-12 hours of sleep each day.

Here are some tips to help your child sleep soundly at night:

  • Avoid consuming heavy meals or eating before bed.
  • Minimize exposure to blue light from electronic devices such as cell phones and computers before bed.
  • Ensure fresh air circulation and avoid excessive humidity in the sleeping environment.
  • Avoid clothes that are too tight or uncomfortable to sleep in.
  • Playing soothing music about 20 minutes before bedtime can help create a peaceful space.

Exposure to Sunlight to Provide Vitamin D

Vitamin D plays an important role in helping the body absorb calcium. In addition to getting vitamin D from food sources, daily exposure to sunlight can also help optimize your child’s vitamin D levels. Sunlight stimulates vitamin D synthesis in the skin through the process of ultraviolet radiation. It is important that children are exposed to sunlight for about 10-15 minutes every day before 10am or after 3pm to minimize the risk of harmful UV rays.

Posture Adjustment

Proper posture when walking, standing, sitting and lying down has a significant impact on bone development and overall health. Strong bones and joints facilitate easy movement and contribute to bone elongation. Conversely, weak bones and joints can prevent children from participating in daily physical activities. In addition, incorrect posture over a long period of time can reduce the speed of height growth. Therefore, it is important to guide your child to adopt correct posture with the following tips:

  • When walking, maintain an upright posture and avoid excessive arm swings, back bending or neck flexion.
  • Stand and sit with your back, head and neck straight, avoiding any curvature of the spine.
  • Avoid placing excessive weight on one leg when standing for long periods of time.
  • Make sure there is a reasonable distance between your sitting position and the table to avoid putting strain on your hands.
  • Encourage children to lie on their stomach or side, avoid lying on their stomach.
  • Choose a pillow of the right height to support proper alignment of the head and neck.

By encouraging correct posture, you can help support your child’s bone development and overall bone health.

Ensure Adequate Hydration Throughout the Day

Water plays an important role in the body’s transportation system, helping to transport materials effectively to target organs. In addition, water is an essential ingredient for bone health and supports the correct functioning of cartilage in joints, helping children move with optimal performance. For children 4 years old, it is recommended to consume 1 liter of water per day. In addition to water, you can provide your child with a variety of fruit and vegetable juices to diversify the consumption of nutrients through water.

Ideal times to drink water during the day include: when you wake up in the morning, at 9 a.m., 30 minutes before lunch/dinner, 30 minutes after breakfast/lunch/dinner, at 4 p.m., and during and after exercise. By building these water drinking habits, children can develop healthy lifestyle habits and remember to stay hydrated every day.

Encourage Mental Health

It’s not just psychological factors that affect bone development. Children who are stressed, bored or tired may have irregular eating habits, lack of appetite and have difficulty sleeping. Furthermore, psychological instability can lead to disruptions in other bodily functions, making bone development difficult. It is important for parents to ensure that children feel comfortable and mentally happy, as this can stimulate healthy eating habits, regular exercise and proper rest.

Maintain healthy weight

Children’s weight also affects their growth in height at age 4. When a child is obese, the excess fat puts extra pressure on their bones, hindering their normal growth. On the contrary, underweight children may have weak bodies, provide insufficient nutrients for their bones, and have difficulty growing.

To maintain a healthy weight, you should adjust your diet, limit your consumption of unhealthy foods, and engage in regular physical activity. Referring to the height and weight chart, a 4-year-old child has an average height of about 102.3 cm and a weight of about 16.3 kg for boys, while for girls of the same age, the average height is about 16.3 kg. The average is about 100.3 cm and weighs about 15.4 kg.

Improving the Living Environment

The living environment, including factors such as air quality, water cleanliness and noise levels, can affect children’s health. Parents should prioritize improving their surroundings to ensure fresh air, clean water, low noise levels, and other factors that contribute to a healthy environment. A safe living environment also encourages children to participate in outdoor activities, thereby promoting better and faster height growth.

Limit hindering factors

There are daily habits and activities that can slow down the process of increasing height. Parents should avoid letting children participate in the following activities:

Consuming large amounts of processed foods, fast foods, fatty fried foods, and carbonated drinks.

Being inactive and sitting for long periods in front of the TV or computer.

Staying up late, skipping naps and not getting enough sleep every day.

Not drinking enough water.

Skipping meals, eating late, and not paying attention to snacks.

Habit of stretching when walking, standing or sitting.

Consuming excessive amounts of calcium while ignoring other essential nutrients.

By avoiding these obstacles, parents can help children achieve optimal development from an early age, creating favorable conditions for achieving standard height as adults. The 11 effective methods mentioned above can be applied to 4-year-old children. Parents should flexibly combine these methods to provide the best opportunities for children’s physical development, especially in terms of height. In addition, it is important to monitor children’s weight and height indicators according to age and gender to plan appropriate care at each stage.

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