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    Every time we walk, sit down or hold a book, we are using our bones. Bones are important because they hold up our bodies and help us move freely.
    Bones are hard on the outside, but they aresofton the inside. The soft part of the bone makes our blood (血). Blood carries things we need through our bodies. It also helps move away the things that are not useful for our bodies, so we can stay healthy.
    Calcium (钙) makes our bones solid (坚固的), so we need to get enough of it each day. We can get calcium easily from milk, some vegetables and other foods.
    Vitamin D is also important because it helps calcium work well in our bodies. We can get vitamin D from food like fish and eggs, and we can also get it from the sun! Try to get a little sun every day so you can have healthier bones!
    Exercise improves our bone health too, so make it a habit. Running, jumping and dancing are all good exercise, but even daily activities like walking and climbing mountains can help keep our bones healthy and strong!