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For our bones we need to take vitamines and eat more fruits, vegetables, it will provide us more energy and stability in our organism.
When we are sitting we need to have a straight spine and the neck needs to be vertical. It helps us to reduce the scoliosis, pain in spine, organs’ diseases, headaches, emotional imbalance and the sensitivity to the pain.
We need to move more for our bones, muscles, joints and ligaments. The movements also reduce many diseases, cancer and excessive completeness.
We can do more sport, especially now in the distance learning.
In the usual life we need to exercise too, sport helps us to have a good mood and to be energy, it helps us to have a healthy organism, bones, to relieves us of excess fat.

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Eat more foods that contain vitamins necessary for normal bone and muscle growth.

Do exercises for all muscle groups and try to move more throughout the day.

Monitor your posture while walking and working at the computer.

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- Sleeping on your side with neck supported and with a pillow between legs.

- Move and exercise more.

- Use a headset for calls.

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1 you should move enough just go on walk like for 45 minutes a day more - better, but not too much.
2 Sometimes then you're next to computer remember to have correct position to help your spine to relax
3 Eat healthy food also you should not be fat

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1. Eat Lots of Vegetables. Vegetables are great for your bones. Eat High-Calcium Foods Throughout the Day.Get Plenty of Vitamin D and Vitamin K.Avoid Very Low-Calorie Diets.

2. Perform Strength Training and Weight-Bearing Exercises.Consume Enough Protein.

3. Consider Taking a Collagen Supplement. Maintain a Stable, healthy Weight.

Anastasiia K.

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I think you should eat healthy and have a diet.
You should move. You can walk outside or run.

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1. I would recommend to eat healthy and have diet with less sweets and not much of everything. Too much of ANY vitamin can be bad four you.
2. You should train, go outside, spend time doing phisical activities, work and have regular workout for our muscles and bones.
3. You can take extra "medicine" like vitamin D or others, but also, too much can be not healthy for your organism.

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3 ways how to improve muscle and bone health

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3 ways how to improve muscle and bone health

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1. You should eat a lots of vegetables.
2. It will be good for your muscles to do strength training and weight training.
3. Eat more nuts, beans, and leafy greens. Almonds, walnuts, and pistachios are all rich sources of calcium.

Daria A.

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3 ways to improve muscle and bone health at home during quarantine.

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3 ways to improve muscle and bone health at home during quarantine.

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1) You can adjust your posture while sitting at your desk, so tat it will harm your health less.
2) you can take breaks between long periods of sitting at the desk and in that time move or do anything active to warm up your muscles.
3) And you can take some vitamins for bones for example with calcium to make them stronger. Or if we don't spend enough time outside it can be vitamin D and etc.

P.S. From Sofia B.

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3 ways how to improve muscle and bone health

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3 ways how to improve muscle and bone health

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1. Keep a healthy diet may give many nutrients and proteins to your muscles, milk products can give strength to your bones. It makes your weight normal and prevents eating too much trans fats.
2. Prevent injuries and do some sports every day. Preventing injuries is actually protecting joints, bones and muscles. Warmup before doing sports, wear protective clothes, drink lots of water, don't play through pain and be careful. Doing some sports every day, even for 30-40 minutes, a walk with the dog for 15 minutes or even a five minute break between work, will help you stay fit and healthy.
3. Take vitamins. Your bones need three major things to grow to their full peak mass: calcium, vitamin D, and physical activity. Making sure you get enough when you are young pays off as you get older, so you can avoid looking stooped over. Taking vitamins also prevents illnesses of organs, hair loss, stress and many other things.
4. Adjust working position. Adjusting working position or your table position, may help your spine relax and be in the correct posture. This will make your back and legs feel better after work, so you can go for a walk or to a cafe.

Kristina M.