Several factors come into play to determine your final height at adulthood and these include genetics, good nutrition, exercise, and sufficient rest. Children can expect to start growing toward their adult height with the onset of puberty, when they go through their greatest period of physical maturation.
For female children, puberty begins between the ages of 10 – 11 years and is usually complete by age 15 – 17. For male children, puberty starts at around age 11 – 12 years and is complete at around age 16 – 17. After the onset of puberty, adolescents experience a growth spurt, which lasts up to two years. During this period of growth, male adolescents can expect to grow up to 4 inches a year, while female adolescents will grow up to 3 inches a year. Adolescents stop growing as puberty ends, when the growth plates where bones grow fuse.
In general, adolescents can expect to be at their final height by age 20.
Beside a balanced good diet, sleeping enough hours, performing height increase exercises regularly. Some of them include hanging, swimming, jogging and basketball. Avoid tough sports like rugby, soccer and badminton because they may hurt your bones and ligaments.