Currently, there are many lists of exercises designed to increase height, and cycling is one of the methods included. Cycling is not only an environmentally friendly mode of transportation but also a great way to stay healthy. In fact, cycling can effectively promote height growth if you are still in the developmental stage, which typically ranges from childhood to adolescence. Let’s explore this benefit of cycling further in the article below.
1. Is it possible to increase your height after 18 years of age?
Many people are dissatisfied with their height, which leads them to seek ways to increase it, especially after turning 18. Some believe that improving their diet or performing special exercises can help them grow taller even after they have reached adulthood.
Before discussing whether it is possible to change your height once you reach adulthood, it is essential to consider the factors that determine your height from the outset. The factor most people think of is genetics, but genetics is not the only influence on an individual's height. Research on twins is one method scientists use to assess the extent to which genetics impacts body height. Generally, there is a strong correlation in height between twins. This means that if one twin is tall, the other is likely to be similarly tall.
Based on studies on twins, it is estimated that 60-80% of the height difference between individuals is due to genetics. The remaining 20-40% is attributed to environmental factors, such as nutrition. Worldwide trends in height have helped scientists prove the importance of nutrition and lifestyle factors. A large study involving approximately 18.6 million participants reported height changes in the last century. The study showed that, in many countries, the average height of adults increased in 1996 compared to 1896. Improved nutrition in these countries may have been the cause of these height changes.
For most people, height will not increase or will increase very little after 18 years of age. Even with a healthy diet, most individuals will not experience an increase in height after the ages of 18 to 20. The reason our height stops growing at this age is due to the bones, specifically the growth plates in the body. Growth plates, also known as epiphyseal plates, are specialized cartilage regions near the ends of long bones. The process of height growth mainly involves the elongation of our long bones, with the growth plates remaining active or "open."
As individuals approach the end of puberty, hormonal changes cause these growth plates to harden or "close," and the elongation of the bones stops. Growth plates close around the age of 16 in females and between 14 to 19 years in males. Although the actual growth of long bones does not occur in most adults, some minor changes in height can still happen on a daily basis. These changes are due to the slight compression of the intervertebral discs in the spine. Daily activities affect the cartilage and fluid in the spine, causing a slight decrease in height throughout the day. This height loss can be up to about 1.5 cm.
Some studies have indicated that the height of the discs in our spine may continue to increase into adulthood, but the impact on overall height is minimal.
2. Can cycling increase height?
The findings regarding how frequent cycling can potentially make us taller began when it was revealed that the difference in cycling positions between Dutch and German cyclists led to differences in the height of these two groups.
Many people argue that this conclusion is not scientific. However, numerous studies have shown that height increases in those who regularly cycle are due to the way cycling extends the knee joints, hip joints, and ankles. This alone contributes to lengthening the legs in one way or another.
Additionally, one of the fascinating features of living organisms is their ability to develop characteristics that allow them to face challenges and adapt to different environmental conditions encountered during their continuous growth and development. Similarly, when your legs must stretch out to reach the pedals after raising the bike seat, the body receives a signal that it is important for the legs to be able to reach the pedals. Because each person’s legs must adapt to the changing environment over time, this helps them grow longer significantly. Ultimately, individuals who cycle regularly will see an increase in height. These explanations are scientifically grounded.
However, don’t get too excited. Because adaptation is a process, the initial increase in leg length will not occur unless you have been cycling for at least four months, as the body needs time to adapt. This adaptation is also influenced by factors such as nutrition, growth hormone production, sleep, and living conditions. Therefore, if someone expects to grow taller by cycling after just one or two weeks, they may quickly become disappointed.
Cycling with a raised seat also helps stretch the muscles in our legs by stretching the calves and thighs. This allows the shin bones to have enough room to develop freely when pressure is applied to the legs. As our muscles stretch and contract, they pull on the bones they are attached to, thereby causing the legs to lengthen.
3. How to cycle to promote height growth
You will need a bike either indoors or outdoors for cycling exercises to lengthen the legs during the years when the body is still growing. Among other factors, the success of this method will depend on the type of bike you use. Unlike a typical stationary bike, an outdoor bike will be more effective because it provides a certain level of difficulty while pedaling. The next step, after having a bike, is to raise the seat about a quarter or half a centimeter higher than what is comfortable for you to cycle.
Most stationary bikes have short frames, which makes it difficult, if not impossible, to adjust the seat to the desired height for the exercise.
The bike must remain stationary to effectively stretch the legs. If you are facing budget constraints and cannot afford a stationary bike, you don’t necessarily need to go to the gym as long as you have an outdoor bike. By purchasing a bike stand, you can customize your outdoor bike to keep it stationary. Pay attention to compatibility and make sure the bike stand is suitable for your bike.
Cycling to increase height is not as difficult as it may seem, but it’s not as easy as we might think. The primary challenge is getting used to sitting on the raised seat, but this can be overcome after practicing for a while. When starting out, you might want to raise the seat by a few centimeters. After reaching the desired height, you can raise the seat a few more centimeters. On average, it will take about four months to increase height by around 1.5 cm, as bones typically take two to four months to adapt to changes. Also, pay attention to how you extend your legs while cycling. Try to cycle or pedal with the top of your foot to ensure your legs are fully extended. Do not rush through the cycling exercise. Although it may sound tedious, you can listen to music on your headphones while unconsciously focusing on extending your legs. Another habit could bring similar results.
During this process, you might occasionally feel a sharp pain around the knees and shin bones, especially during the day. Do not panic, as this is a sign that your bones are growing. The initial height increase of about half a centimeter might seem insignificant to some people. Some of your friends might raise an eyebrow when you mention the results, but it’s an accomplishment for you personally, and before you know it, all your hard work will be rewarded when your height increases by several centimeters.
How much height can I gain by cycling? This is undoubtedly a question many people ask when they try cycling to increase their height. Yes, the results can vary from person to person. Additionally, it depends on various factors such as genetics, nutrition, and the duration of cycling. On average, cycling can make the shin bones grow from 1.5 to 4 cm.
Throughout your search for methods to increase your height, you have likely come across various lists of height-increasing exercises, and if you pay attention, cycling would never appear on that list. Cycling is not only an environmentally friendly mode of transportation but also an excellent way to stay healthy. As a vigorous activity, cycling burns calories rapidly. Although often overlooked by those looking to increase height, cycling can actually be an effective way to increase height if you are still in the developmental age. However, this is not the normal kind of cycling we are talking about; you will need to make certain adjustments compared to usual cycling and incorporate specific techniques to stretch your legs and ultimately increase your height.
I hope the above information provides you with another option and answers the question of whether cycling can increase height. I wish you a scientifically sound exercise regimen, a healthy diet, and increased productivity to enhance your life.
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References: healthline.com, mybikexl.com, howtogrowtaller.com
