Does Playing Badminton Make You Taller?

Badminton is gaining popularity worldwide due to its accessibility as a sport. It’s a fun and engaging activity that offers numerous physical and mental health benefits. However, there is a common misconception that playing badminton can significantly contribute to height growth, particularly during the crucial years of adolescence. In this article, we will debunk this myth and explore the actual benefits of playing badminton for overall health and happiness.

How does playing badminton help increase your height?

Playing badminton involves jumping, squatting, and sprinting which can subject the body’s growth plates to necessary shocks for a taller frame. Additionally, the vertical suspension of the body against gravity can stretch muscles and potentially promote height growth. However, there is no conclusive evidence that playing badminton can increase one’s height, as genetics are the main determinant.

But don’t be discouraged! Badminton can still support height development by promoting good posture, leanness, and muscle density for a taller appearance. Like with any sport, proper training and practice are essential to reap the benefits, as improper training may lead to unexpected issues.

Overall, while badminton may not directly increase height, it can still have positive effects on one’s physical health and appearance.


How to play badminton to get the most height increase?

This sport is accessible to everyone. All you just need is two rackets, a shuttlecock, and a partner. Playing on a badminton court is better but if you cannot, enjoying it in your backyard is fine. Ask your parents, siblings, friends, or even your grandparents to play with you.

How often should I practice?

The best time to play badminton is about 45 to 60 minutes in the morning or afternoon. This will aid the skeletal muscle in expanding and favor the development of height, while the whole body movement will make the body more toned. But remember that height change will not occur overnight; instead, you should maintain regular exercise daily.

What about resting?

Proper and relaxed amounts of sleep play a vital role in increasing height because sleeping helps relax your brain, which in turn stimulates growth hormone production. Moreover, it lets your body refresh and repair itself, giving you strength for your next practice session.

What should you eat?

Aside from resting adequately and properly, you should pay attention to your nutrition while playing badminton to support your height growth effectively. It makes sense that you make up for the amount of energy consumed in every practice session with a wholesome diet. Make sure your body gets all the nutrients, especially protein, calcium, and vitamins, to generate energy, elongate bones, and support muscles to promote height.

Below is the list of some good foods to consume.

Vitamins Protein Calcium
Vitamin D – Mushroom, spinach, and bananas Meat Cheese
Vitamin B1 – Peanuts and rice Seafood Milk
Vitamin B2 – Tomatoes, sweet potatoes, and avocado Eggs Yogurt
Vitamin C – Citrus fruits Seeds Salmon
Soy products Broccoli

Playing badminton is suitable for promoting height growth during which age range?

Playing badminton can be beneficial for height growth, particularly during the developmental years. Badminton involves jumping, stretching, and rapid movements, which can stimulate the growth plates in the bones and promote overall growth. It is generally suitable for individuals of all ages, including children and adolescents.

During childhood and adolescence, the growth plates in the long bones are not fully fused, allowing for potential growth. Engaging in physical activities like badminton can help maximize this growth potential. However, it’s important to note that height is primarily determined by genetics, and playing badminton alone may not significantly increase height beyond a person’s genetic potential.

While badminton can be enjoyed by individuals of any age, it is particularly beneficial for young individuals whose bodies are still growing and developing. Regular participation in badminton, along with a balanced diet and proper rest, can contribute to healthy growth and development. It is always recommended to consult with a healthcare professional or a sports coach before starting any new exercise regimen, especially for children and teenagers.

What are the benefits of playing badminton?

Although badminton cannot help increase your height if your growth plates have totally closed, this sport still brings other benefits for height. Check them out!

Weight loss

Leaner people often look taller compared to overweight people.

The good news is that badminton is an amazing sport for weight loss. This sport requires you to move around the court constantly, quickly, and explosively. Also, it makes your heart pump fast and hard in no time. It should be noted that the key to losing weight is to be consistent, and you should enjoy this process. Luckily, badminton is truly fun to play, and it might help you look taller.

Posture change

As we age, we tend to slouch more, and this might damage our posture and make us look shorter than we are. And when more and more people are having desk jobs, this might affect their slouching habits and make them short forever.

Therefore, playing badminton is necessary to correct your posture and get rid of your slouch. It will force your body to stretch in every position and prevent the habit of slouching over time when you play more badminton. In fact, playing this sport regularly will lengthen your spine and relax your muscles from stretching, thereby eliminating any habit to slouch and making you stand and sit taller.


Better gait

Believe it or not, playing badminton might enhance how you walk and carry yourself. This sport consists of a lot of jumping, reaching, and twisting. It also gives a strengthening effect on the glutes, hamstrings, and quadriceps – yes, all these muscles are vital when you walk. And when they are strengthened, they will improve the gait since you no longer drag or shuffle your feet. Instead, you have a rhythmic stalk.

Spine elongation

Our bones will not elongate or grow anymore when we reach a certain age. But there is still one more thing to consider; that is, our spine.

Since our spine is composed of 33 vertebrae that are interlocked with each other, it is not a single bone. Also, these vertebrae have some space between each other. So, if you take part in any stretching activity, especially badminton, that consists of extending the torso and a lot of stretching, this space will increase, thereby extending the spine and making you look taller.

Cardiovascular Fitness

Badminton is a fast-paced sport that involves constant movement, quick reactions, and agility. Regular participation in badminton improves cardiovascular endurance, strengthens the heart and lungs, and enhances overall fitness levels.

Flexibility and Agility

The dynamic nature of badminton requires players to be flexible and agile. The continuous stretching, lunging, and reaching movements help improve flexibility and enhance joint mobility.

Stress Relief

Engaging in physical activity, including badminton, releases endorphins that help alleviate stress and improve mood. The fast-paced nature of the game allows players to channel their energy and focus, promoting a sense of relaxation and mental well-being.

Improved Concentration and Cognitive Function

Badminton requires quick thinking, strategizing, and decision-making on the court. Regular participation in the sport can improve concentration, enhance problem-solving skills, and boost cognitive function.

Social Interaction and Emotional Well-being

Playing badminton provides an opportunity to interact with others, fostering social connections and a sense of belonging. The camaraderie and friendly competition contribute to improved emotional well-being and overall happiness.

Optimizing Height Potential

While badminton may not directly impact height growth, it is essential to focus on factors within our control to optimize overall health and growth potential:

Balanced Nutrition

Maintaining a balanced diet that includes essential nutrients, vitamins, and minerals is crucial for overall growth and development. Consuming a variety of nutrient-rich foods supports bone health and helps reach our maximum height potential.

Dietary Tips for Badminton Players to Enhance Height Growth

Ensure Sufficient Caloric Intake

As a badminton player, you engage in intense physical activity that requires energy. To support your growth and maintain energy levels, it’s important to consume an adequate number of calories. Aim for a balanced diet that includes a mix of carbohydrates, proteins, and healthy fats.

Prioritize Protein-Rich Foods

Protein plays a vital role in tissue growth and repair, including muscle development. Include lean sources of protein in your diet, such as lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu and tempeh. Aim to distribute your protein intake evenly throughout the day.

Incorporate Calcium-Rich Foods

Calcium is essential for bone health and growth. Include calcium-rich foods in your diet, such as dairy products like milk, cheese, and yogurt. If you have lactose intolerance or follow a vegan diet, opt for plant-based sources of calcium like fortified plant milk, leafy greens (such as kale and broccoli), and calcium-fortified foods.

Focus on Vitamin D

Vitamin D plays a crucial role in calcium absorption and bone health. Spend time outdoors in the sunlight, especially during the morning or late afternoon, as sunlight triggers the natural synthesis of vitamin D in the body. Additionally, include dietary sources of vitamin D such as fatty fish (salmon, mackerel), egg yolks, and fortified foods.

Consume a Variety of Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants that support overall health and development. Aim to consume a variety of colorful fruits and vegetables to ensure a diverse intake of essential nutrients. Include options like berries, citrus fruits, leafy greens, cruciferous vegetables, and bell peppers.

Hydrate Properly

Staying hydrated is crucial for optimal physical performance. During intense badminton sessions, you can lose significant amounts of fluid through sweat. Drink plenty of water throughout the day and ensure you have a water bottle with you during training or matches. Avoid sugary drinks and opt for water as your primary source of hydration.

Plan Balanced Meals and Snacks

Ensure that your meals and snacks are well-balanced to provide a steady supply of nutrients throughout the day. Include carbohydrates for energy, proteins for muscle repair, and healthy fats for satiety. Incorporate whole grains, lean proteins, healthy fats (such as avocados, nuts, and seeds), and plenty of fruits and vegetables in your meals and snacks.

Avoid Excessive Junk Food and Sugary Drinks

While occasional treats are fine, it’s important to limit the consumption of junk food, sugary drinks, and processed snacks. These foods provide empty calories and lack essential nutrients. Opt for nutrient-dense options that nourish your body and support healthy growth.

In brief

Genetics plays a vital role in determining how tall you become and will become. If you are over your growth period, playing badminton cannot help you get taller, yet it is true to make you look taller. So, if you understand this and are lucky enough to be still in the growth period, this sport will be awesome. Also, you should combine it with healthy food and proper rest to enhance your growth potential.

What is your opinion on playing badminton as a means to increase height? Feel free to share your thoughts with us.


Q: At what age does height growth typically stop?

A: Height growth typically stops in the late teenage years, around the age of 18-20, as most individuals reach their maximum height potential by then.

Q: Can nutrition alone make you taller?

A: While nutrition plays a vital role in overall growth and development, genetics and other factors also contribute to an individual’s height.

Q: Are there any exercises that can help improve posture?

A: Yes, exercises such as yoga, pilates, and core strengthening exercises can help improve posture and overall body alignment.

Q: Is it possible to increase height after reaching adulthood?

A: Once an individual reaches adulthood, it becomes challenging to increase height significantly as the growth plates in the bones fuse. However, maintaining good posture and overall physical fitness can create the illusion of appearing taller.

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