How To Grow Taller At 12

Growing taller at 12 is a common concern for many preteens. Because it is a time when the body is going through a lot of changes, and height growth is one of them. Although genetics play a significant role in determining how tall someone will eventually become, there are certain things you can do to maximize your growth potential at this age. In this blog post, we will show the necessary tips on how to grow taller at 12.

Eat a healthy and balanced diet

To increase your height, it’s important to eat foods that contain essential nutrients like protein, calcium, vitamin D, and zinc. Try applying some tips below to incorporate these nutrients into your diet.


  • Eat a variety of protein-rich foods, like lean meats, fish, beans, and nuts as protein is essential for the growth and repair of tissues.
  • Get plenty of calcium by consuming dairy products, leafy green vegetables, and fortified foods, like cereal and orange juice to build up strong bones.
  • Make sure you are receiving enough vitamin D, which helps your body absorb calcium effectively. You can get vitamin D from sunlight, fatty fish, and fortified foods.
  • Eat foods high in zinc, like seafood, beans, nuts, and whole grains to support growth and immune function.
  • Do not forget to eat fruits and vegetables since they include a wide range of vitamins and minerals to aid overall health.

Also, you need to limit processed and sugary foods, such as chips, soda, and candy since they offer little nutritional value. Get involved in meal planning and cooking to learn about healthy ingredients. And do not forget to listen to your body’s hunger and fullness cues, and avoid eating when you are not hungry.

Get enough sleep

Sleep is crucial for growth, and preteens should aim for 9-11 hours of sleep every night. During sleep, the body releases growth hormones that help stimulate bone and muscle growth. And to sleep well every night, you should:

  • Stick to a regular sleep schedule, even on weekends. Go to bed and wake up at the same time every day.
  • Create a bedtime routine that helps you relax, such as taking a warm bath or reading a book.
  • Avoid screens for at least an hour before bed because the blue light from screens can interfere with sleep.
  • Make sure your bedroom is cool, quiet, and dark to create a sleep-conducive environment.
  • Avoid caffeine and sugary foods close to bedtime.
  • Exercise regularly, but finish your workout at least a few hours before bedtime.

Exercise daily

Engaging in physical activities is a great way to stretch and strengthen the muscles, which can help increase height.


  • Stretching exercises can help lengthen your muscles and improve your posture, which can make you appear taller. Incorporate stretching exercises into your routine, especially those that target the spine, hips, and legs. Stretching can help release tension and improve flexibility, allowing for greater height potential.
  • Hanging from a bar can help decompress your spine and improve your posture. Try hanging for 30-60 seconds at a time.
  • Certain yoga poses, like downward dog and mountain poses, can help stretch and lengthen your spine.
  • Jumping exercises, like jump squats or skipping, can help strengthen your bones and muscles, supporting healthy growth.
  • Swimming is a low-impact exercise that can extend your spine and improve your posture.

Practice good posture

Practicing good posture is an important part of maintaining a healthy body and can even help you appear taller. But how?

  • Stand up straight: When you are standing, make sure your feet are shoulder-width apart, and your weight is evenly distributed on both feet. Keep your shoulders back and your chest lifted.
  • Sit up straight: When you are sitting, make sure your feet are flat on the ground, and your back is straight. Avoid slouching or leaning forward.
  • Use a supportive chair: If you are sitting for long periods, make sure your chair provides proper support for your back.
  • Take breaks: If you are sitting or standing for a long time, take breaks to stretch and move around.
  • Strengthen your core: Your core muscles, including your abs and back muscles, help support good posture. Try doing exercises, like planks and bridges to strengthen your core.
  • Be mindful of your posture: Pay attention to your posture throughout the day and make adjustments as needed.

Remember that good posture is not just about appearance as it can also help prevent back pain and improve breathing and digestion. By practicing good posture habits, you can support your overall health and well-being.

Get outside

Spending time outside can offer a number of benefits for children at 12 who are looking to grow taller.


  • Sunlight is a natural source of vitamin D, which is essential for bone health and growth.
  • Being active outside can help support strong bones and muscles, which can aid in healthy growth.
  • Getting outside can improve circulation and oxygenation of the body, which can support overall health and well-being.
  • Spending time in nature can help reduce stress and promote relaxation, which can support healthy sleep patterns and growth.
  • Getting outside and participating in outdoor activities can help children socialize and develop important social skills.

And do not forget to protect your skin from the sun’s harmful rays by wearing sunscreen and protective clothing.

Stay hydrated

Water helps keep your body hydrated, which is essential for healthy growth and development. It also helps absorb essential nutrients, like calcium and vitamin D, which are important for bone health and can aid in healthy growth. Plus, it helps support joints and bones, which can promote good posture and overall height.

Drink enough water throughout the day to stay hydrated. And a good rule of thumb is to drink at least 8 cups of water a day. Or drink more if the weather is hot or you are joining in physical activities.

In sum,

While genetics plays a role in determining height, there are things you can do to help maximize your growth potential. Getting enough sleep, eating a healthy diet, exercising regularly, practicing good posture, stretching, avoiding slouching, getting outside, reducing screen time, and staying hydrated are all essential tips for growing taller at 12. With these healthy habits in place, you can help your body reach its full potential.

Leave a Comment