The document outlines steps to properly care for bones and muscles: I. Eat a balanced diet with calcium, phosphorus, vitamin C, vitamin D, protein, carbohydrates, and fats to support bone and muscle growth and health. Key food sources of these nutrients are listed. II. Exercise regularly to build muscular strength and endurance. III. Get adequate rest for bone and muscle recovery. IV. Maintain good posture when standing and sitting. V. Take safety precautions to prevent bone and muscle injuries.