How to Grow Taller at 17 Years Old?

At the age of 17, many young men and women still have the potential to increase their height. Although the growth rate may have slowed compared to earlier years, this could be the very moment to make a decisive effort in realizing your dream. Let’s explore together the most effective ways to grow taller at age 17 in this article.

What is the standard height for a 17-year-old?

According to the World Health Organization (WHO), there isn’t a specific standard for height. However, they provide growth charts to assess your height compared to others of the same age.

For Males:

According to the WHO growth chart, the average height for a 17-year-old male is 175.4 cm (about 5 feet 9 inches). The 50th percentile height at this age is 172.4 cm, which means that 50% of 17-year-old males will be taller than this and 50% will be shorter. The 95th percentile is 181.9 cm, indicating that only 5% of 17-year-old males will be taller than this height.

For Females:

According to the WHO growth chart, the average height for a 17-year-old female is 162.5 cm (about 5 feet 4 inches). The 50th percentile height at this age is 159.5 cm, meaning that only 50% of 17-year-old females will be taller than this and 50% will be shorter. The 95th percentile is 168.4 cm, showing that only 5% of 17-year-old females will be taller than this ratio.

Height development can vary among individuals due to genetic factors and our different living environments. Therefore, it’s not necessary to precisely match the mentioned numbers. Instead, focus on maintaining a healthy range and improving when there’s still a growth opportunity.

Can you still grow taller at 17?

At the age of 17, some individuals may still experience additional height growth, although the rate and extent of growth tend to be slower than before. This is due to the fact that a significant portion of the growth plates at the ends of long bones have gradually closed. Therefore, to potentially increase height during this period, it’s important to prioritize regular physical exercise.

How much can you grow in height at 17?

The potential for height increase and the amount of growth varies among individuals at the age of 17. On average, males can grow around 3 – 5 cm (about 1.2 – 2 inches) and females may gain about 0.5 – 2 cm (about 0.2 – 0.8 inches). However, this growth rate occurs only with a healthy diet, physical activity, and a healthy lifestyle. Therefore, it’s essential to always pay attention to adjusting these factors.

The Scientific Way to Grow Taller at 17

As you may know, to maximize height growth, we need to pay attention to nutrition, physical activity, and sleep. Among these, exercise is the most crucial factor, especially at the age of 17.

Recommended exercises to increase height at 17

Regular physical activity requires you to engage muscles and put pressure on bones, promoting muscle and bone development, creating favorable conditions for height growth. Additionally, these movements enhance blood circulation and deliver nutrients to tissues and cells in the body. This contributes to the growth and recovery process of tissues, including bone tissue.

At the age of 17, you should prioritize sports, at least 45 minutes per day. Combining this with stretching exercises for about 15 minutes also offers excellent growth benefits. Here are workout options for you:

  • Sports: Basketball, Volleyball, Swimming, Track and Field, Aerobics, etc.
  • Stretching exercises: Hanging, Standing forward bend, Seated forward bend, Stretching the calf muscles, etc.
  • Strength exercises: Jumping Jacks, Jump Rope, Weightlifting (appropriate weight), Squats, etc.
How to Grow Taller at 17

Exercising daily helps maintain strong bones and joints and stimulates growth hormones. Height tends to increase more rapidly during this period.

Some tips when performing these exercises:

  • Engage in physical activities or sports regularly, at least 3 – 4 times per week, to maintain flexibility and muscle strength.
  • Ensure proper technique and follow safety principles during exercise to avoid bone and muscle injuries that could affect growth.
  • Listen to your body and avoid pushing it beyond its limits. Avoid overexertion during workouts.
  • Always combine exercise with a balanced diet and sufficient sleep to maximize height growth results.

Dietary Habits for Growing Taller at 17

To promote height growth at the age of 17, it’s essential to incorporate calcium, protein, and vitamin D into your daily nutrition. Build a scientifically diverse diet with the following food recommendations.

Calcium: Calcium is crucial for building and maintaining bones. A calcium-rich diet includes dairy products, salmon, chia seeds, leafy greens, legumes, tofu, and fortified plant-based milk alternatives. These foods can support bone development and height increase.

Protein: Protein is essential for muscle and cell tissue development. Ensure an adequate protein intake from sources such as meat, fish, eggs, legumes, nuts, seeds, and dairy products. This provides the energy needed for building strong muscles and stimulating growth.

Vitamin D: Vitamin D helps the body absorb and utilize calcium for effective bone development. Primary sources of vitamin D include sunlight and certain foods like fatty fish (e.g., salmon), eggs, fortified dairy products, and fortified plant-based milk alternatives.

Other minerals and vitamins: Besides calcium and vitamin D, supplying sufficient other minerals and vitamins is essential for overall growth. Foods rich in vitamin C, vitamin A, vitamin K, magnesium, zinc, and other nutrients from fruits, vegetables, nuts, whole grains, and fiber-rich foods can support your overall development.

For optimal nutrition, choose fresh, seasonal products and pay attention to their preparation methods.

Healthy Lifestyle: A Scientific Approach

Adopting a healthy lifestyle also significantly impacts the rate of height growth at the age of 17. Besides maintaining regular physical activity and a nutritious diet, you’ll need to prioritize getting enough sleep and reducing stress.

Adequate Sleep

Getting sufficient and quality sleep is crucial for height development. During sleep, the body has time to recover and produce growth hormones, which play a vital role in the height growth process.

This has been proven in practice as well. Most individuals who go to bed early tend to reach the standard height for their age and often end up taller as adults compared to those who go to bed late.

Stress Management

Stress can affect growth and height increase by suppressing the activity of endocrine glands. Create a comfortable living environment and reduce psychological stress by engaging in relaxation activities such as yoga, meditation, reading, or participating in community activities. Additionally, having a consistent sleep schedule and allocating time for activities can help you effectively manage stress.

Read more: Using Jump Rope to Increase Height

Can You Still Drink Milk to Grow Taller at 17?

Milk is a rich source of calcium, protein, and essential nutrients that support bone and muscle development. At any age, you can drink milk to promote stronger bones. However, at the age of 17, milk alone won’t significantly increase your height; it plays a supportive role in nutrition.

Fresh Milk: The calcium in fresh milk helps build and maintain bones, aiding in the growth process. You can consume pure fresh milk or use it in yogurt, smoothies, or other beverages.

Plant-Based Milk: Almond milk, soy milk, chia seed milk, and others can be good alternatives. They are nutrient-rich, containing plant-based protein and calcium. Additionally, these types of milk contain healthy unsaturated fats and fiber, which can support overall health and height growth.

Vitamin D-Enriched Milk: Milk fortified with vitamin D can be a good option because vitamin D is crucial for calcium absorption and bone development. Especially if you don’t get enough sunlight exposure, vitamin D-enriched milk can help meet this essential need.

Note that you should consume no more than 750ml of milk per day. Choose unsweetened or low-sugar milk to avoid affecting your weight. The most important aspect is to combine milk with a healthy diet to ensure maximum nutrient supply for optimal bone development.

Adding milk as a light snack not only supports healthy growth but also ensures a strong and fit body.

Adding milk as a light snack not only supports healthy growth but also ensures a strong and fit body.

What to Consider for Height Growth at 17?

The teenage years are a crucial period for the natural development of the body, including bone and muscle growth. To maximize height growth at the age of 17, two critical factors to keep in mind are avoiding the use of stimulants and managing weight carefully.

No Stimulants

Age 17 is a significant developmental stage, and the body’s natural growth processes are ongoing. The use of stimulants can have adverse effects and be harmful to health. They may lead to issues such as thyroid dysfunction, endocrine disorders, high blood pressure, increased risk of cardiovascular disease, and other health problems.

Tobacco: Smoking not only harms the lungs and cardiovascular system but can also negatively impact height development. The substances in tobacco can cause damage during bone formation and reduce the potential for height growth.

Alcohol and other stimulants: Alcoholic beverages and other stimulants like drugs, marijuana, alcohol, and synthetic stimulants can affect bone formation, reduce the production of growth hormones, and impact overall health.

Growth Hormones: Do not self-administer growth hormones to stimulate height growth without proper medical guidance. These compounds can lead to poisoning, adverse reactions, or health abnormalities that affect height.

Weight Management

Maintaining a healthy weight range ensures overall well-being and provides the necessary energy for daily activities. Being underweight or overweight can lead to malnutrition or obesity.

Being mindful of weight at the age of 17 can foster healthy nutritional habits. Choosing nutrient-rich foods and maintaining a healthy lifestyle can offer long-term benefits for both physical and mental health.

To effectively manage weight, consider the following recommendations:

  • Consume plenty of fruits, vegetables, whole grains, protein, healthy fats, and fiber. Limit intake of foods high in saturated fats, sugars, and processed foods.
  • Combine aerobic exercises (running, swimming, jumping rope) with muscle-strengthening activities (weightlifting, yoga) to burn calories and maintain overall fitness.
  • Have multiple nutritious meals throughout the day.
  • Replace sugary drinks and soda with zero-calorie options like water, green tea, or natural fruit-infused water.
  • Monitor daily calorie intake and ensure it aligns with your body’s needs.

In summary, age 17 is a crucial period for maximizing height. By maintaining a healthy lifestyle, balanced diet, utilizing supportive products, staying active, and getting adequate sleep, you can maximize your remaining growth potential. Invest in your health, and may you achieve your ideal height in the future.

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