Why Measure Your Height?
Knowing your current height is useful for a variety of reasons, from tracking a child's growth to monitoring your own health metrics. Paired with your weight, it can be used to calculate your Body Mass Index (BMI), an important health indicator. Regular self-measurement can help you notice changes in your posture or spinal alignment over time. While having a helper offers the highest accuracy, learning to take a reliable measurement on your own is a valuable skill.
The Classic DIY Method: Wall, Book, and Pencil
This is the most time-tested and reliable method for measuring your height at home. It minimizes error by creating a perfectly level mark on the wall.
Step-by-Step Instructions
- Preparation: Find a section of wall with a flat, uncarpeted floor. Clear the area of any baseboards or obstructions that would prevent you from standing flush against the wall. Gather your tools: a hardcover book or other flat, rigid object, a pencil, and a metal tape measure.
- Position Yourself: Take off your shoes and any accessories like hats or ponytails that might add extra height. Stand with your back flat against the wall, with your heels, back, and the back of your head touching the surface. Stand up as straight as possible, looking straight ahead. Your chin should be parallel to the floor—imagine a string is pulling you upward from the top of your head.
- Make the Mark: Place the hardcover book on top of your head. Press it firmly against the wall, ensuring the book remains perfectly level, parallel to the floor. Holding the book securely against the wall with one hand, use the other to mark the wall with a pencil at the bottom edge of the book. The mirror trick, where you place a mirror opposite you, can help confirm the book is level.
- Measure the Distance: Carefully step away from the wall. Now, using the metal tape measure, measure the distance from the floor to the pencil mark you made. Ensure the tape is held straight and taut. A flexible tape measure can cause inaccuracies due to sagging, so a rigid metal one is preferred. Record your measurement to the nearest millimeter or eighth of an inch.
Using Alternative Measuring Tools
If you don't have a tape measure, or if your living situation prevents marking a wall, other options are available.
The String and Ruler Method
- Use a string or a piece of rope instead of a tape measure. After marking your height on the wall as described above, use the string to measure from the floor to the mark. Hold the string at the mark and cut or pinch it. Then, lay the string flat and use a standard ruler to measure its length. Repeat this process as many times as necessary to cover the full length of the string, adding the measurements together.
The Smartphone App Method
- Many modern smartphones have built-in augmented reality (AR) measurement apps. For example, iPhones have a 'Measure' app. While these can be less accurate than physical measurements, they offer a quick and convenient way to check your height. Use the app to measure from the floor to the top of your head while standing straight. To improve accuracy, ensure you have good lighting and hold the phone steady.
The Doorway Method
- This is a less precise but quick method. Most standard interior doorways are a consistent height, often 80 inches. You can use this as a reference point. Mark your height on the doorway frame, then measure the distance from your mark to the top of the doorframe. Subtract this number from the known height of the door. This method is best for rough estimates.
Comparing DIY Height Measurement Methods
| Feature | Wall and Book Method | Doorway Method | Smartphone App |
|---|---|---|---|
| Accuracy | High. Minimizes error with a level, flat surface for marking. | Low to Moderate. Doorways can have inconsistencies, and your reference point may be an estimate. | Low to Moderate. Accuracy depends on the phone's hardware, lighting, and user's steady hand. |
| Tools Needed | Flat wall, hardcover book, pencil, metal tape measure. | Flat doorway frame, pencil, ruler or tape measure. | Smartphone with a built-in measure app. |
| Effort | Moderate. Requires careful posture and marking. | Low. A quick and easy way to get a rough idea. | Low. Minimal effort, but prone to user error. |
| Convenience | Moderate. Takes a few minutes to set up and execute properly. | High. Can be done quickly and informally. | Very High. Can be used anywhere, anytime, with your phone. |
Common Mistakes to Avoid
To ensure your measurement is as accurate as possible, steer clear of these common errors:
- Wearing shoes: Even thin socks can affect your measurement, so always go barefoot.
- Measuring on carpet: A soft surface can cause you to sink slightly, giving you an inaccurate reading. Use a hard, flat floor.
- Poor posture: Slouching or leaning against the wall will make you appear shorter. Stand up straight, with your head level.
- Using a flexible tape measure: These can sag and give a false reading. A metal tape measure is the best choice.
- Measuring too late in the day: Your height naturally decreases slightly throughout the day as gravity compresses your spinal discs. Measure in the morning for your tallest, most accurate reading. The Centers for Disease Control and Prevention offers official guidance on proper measurement techniques for health tracking, which aligns with these principles: Measuring Children's Height and Weight | BMI - CDC.
Conclusion
While a professional stadiometer at a doctor's office offers the gold standard for height measurement, performing a check on your own is entirely possible with a few simple tools and a bit of care. The most reliable method involves using a wall, a hardcover book, and a tape measure, ensuring you stand straight and make a level mark. For quick, less-critical checks, smartphone apps offer a convenient alternative. By avoiding common mistakes and taking your measurement at the right time of day, you can get a surprisingly accurate reading from the comfort of your own home.
