ACTIVITIES
Explore our activities and challenges designed to boost your bone health.
They’re tailored for individuals and small groups — and if you’re part of a larger company, be sure to visit our For Companies section for dedicated ideas.
COOK FOR YOUR BONES
Build stronger bones with every bite!
Fuel your body with a bone-healthy diet packed with the most important nutrients needed for skeletal health: calcium, protein, and vitamin D.
​​
Cook one bone-healthy meal this week
Use our healthy recipes for inspiration!
​
Try a bone-healthy food that you haven't tried before
Find foods to add to your diet on the Build Better Bones website.​
WALK FOR YOUR BONES
Keep your bones, and muscles active!
Low impact activites such as jogging or walking are especially effective for boosting bone strength.
Month long virtual travel walk
Travel to a dream destination from your hometown! Decide where you want to go, note the distance, and everyday walk a little until you complete the challenge in 1 month or less.
​
Walk 1km/mile per day
Low impact activites such as jogging or walking are especially effective for boosting bone strength.
LIFTOFF FOR YOUR BONES
Jump, dance, and get those feet off the ground!
Jumping and dancing are fun, energizing ways to strengthen both your bones and muscles. While high-impact movements like jumping isn’t suitable for everyone dancing, step-ups, or low-impact hopping are great bone-strengthening alternatives!
​
Daily dance challenge
Enjoy dancing to one song your enjoy per day.
​
Try a different sport with your family
1 a month try a different sport that involves moving and jumping (eg. basketball, tennis, rope jumping).
EXERCISE FOR YOUR BONES
Keep your bones strong with regular exercise!
Physical activity is vital for maintaining healthy bones at any age.
The 30x4 Challenge
Exercise 30 minutes per day 4 times a week for a month. Check our Build Better Bones website for safe exercise tips and guidance.
​
Host a fitness session with your friends
Gather your friends and family and host a short exercise session in your yard or street.
SUNSHINE FOR YOUR BONES
A ray of hope and strength for your bones!
Sunlight helps your body produce vitamin D, which is essential for absorbing calcium and building strong bones. Enjoy the sun light, but remember to protect yourself!
​​
Your daily dose of sunshine
Just 10-20 minutes of daily sun exposure on your face, hands and arms (preferably during safe hours, in the morning or late afternoon), can help boost your vitamin D production.
CLIMB FOR YOUR BONES
For the more adventurous!
Combine sunshine, exercise, walking, jumping and even cooking with an outdoor climb/hike. Speak with your doctor if you are not sure whether or not you can take this challenge. Remember: safety first!
​
A day outdoors for your bones
Plan a daytime hike/climb that includes walking, jumping/climbing, and a bit of exercise. Cook your own bone-healthy snacks and have a lovely picnic at the summit. Your bones will thank you!