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Every time we walk, sit down or hold a book, we are using our bones.
每当我们走路、坐下或者拿书的时候，我们都要用到骨骼。
Bones are important because they support our bodies and help us move freely.
骨骼十分重要，这是因为它支撑着我们的身体，并且能让我们运动自如。
Although they are very light, bones are strong enough to support our weight.
虽然骨骼的分量很轻，但是骨骼的强大足以承载我们的体重。
Bones are hard on the outside, but they are soft on the inside.
骨骼的表面很坚硬，但是骨髓却很柔软。
The soft part of the bone makes our blood. Blood carries nutrients through our bodies.
骨髓可以造血。血液把营养输送的身体需要的部分。
It also helps move waste materials away so our bodies can stay healthy.
它同时也能清除内体垃圾，使我们的身体保持健康。
Calcium makes our bones solid, so we need to get enough of it each day.
钙能使骨骼变得更坚硬，所以我们的身体每天要吸收充足的钙。
We can get calcium easily from milk, some vegetables and other foods.
我们可以轻而易举地从牛奶、某种蔬菜以及其他食物中获取钙。
Vitamin D is also important because it helps calcium work well in our bodies.
维他命D同样也很重要，因为它能让钙质被我们身体充分地吸收。
Although we get vitamin D from food like fish and eggs, we can also get it from the sun!
虽然我们可以从鱼类、蛋类等食物中获得维他命D，但是我们也能从阳光中获得维他命D。
Try to get a bit of sun every day so you can have healthier bones!
为了身体健康，你需要经常晒晒太阳。
Exercise improves our bone health too, so make it a habit.
锻炼也有益于骨骼健康，所以你也需要经常锻炼身体。
Running, jumping and dancing are all good exercise, but even daily activities like walking and climbing stairs can help keep our bones healthy and strong!
跑步、跳高、跳舞都是不错的运动项目，甚至每天的步行和爬楼梯这样的日常运动也有利于骨骼健壮。
