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Bear Strong

Cub Scouts · Adventure, Required

Printable worksheet (PDF)

Bear Strong is about keeping your body healthy and strong. You'll try new foods, exercise, and learn to rest. These habits help you feel good and have energy for all your adventures.

Why it's worth it

Bear Strong is about building a body that's ready for hikes, games, and campouts. You'll taste foods from different food groups, get your heart pumping with your den, and do exercises that make you stronger and more flexible. You'll also practice resting, because your body grows and recovers when you relax. Feeling strong makes it easier to try new things.

Start this week

  1. Look in your kitchen for foods from three food groups, like fruit, grains, and dairy or protein.
  2. Pick one exercise for your heart, one for your muscles, and one for stretching.
  3. Ask your adult to find your Annual Health and Medical Record so you can review it together.
  4. Find a calm spot at home for 10 minutes of quiet time.

Requirements · 5

Every official requirement and part, numbered to match Scouting America, in plain language. Sign off against the official wording (opens in a new tab).

  1. Requirement 1

    Taste foods from three food groups (choose from protein, vegetables, fruits, dairy, grains)

    Tip: Make a snack with foods from three groups, like apple slices, cheese, and crackers.

    For example: Build a snack plate: whole-grain crackers (grains), apple slices (fruit), and a cheese stick or beans (dairy or protein). Try one food you've never had before.

  2. Requirement 2

    Spend 30 minutes being active, including both stretching and moving, with your den or one or more other people

    Tip: Play a running game with your den, and start with stretches to warm up.

  3. Requirement 3

    Spend 15 minutes on your own exercises, covering cardio, muscle strength, and flexibility

    Tip: Do jumping jacks for your heart, push-ups for muscles, and toe touches for flexibility.

    For example: Your 15 minutes could be jumping jacks and running in place for your heart, push-ups and wall sits for your muscles, and toe touches and arm stretches for flexibility.

  4. Requirement 4

    Do a relaxing activity for 10 minutes

    Tip: Try quiet breathing, reading, or listening to calm music for 10 minutes.

    For example: Lie down and squeeze your toes tight, then let them relax. Move up your body, squeezing and relaxing each part. Or read or do a puzzle quietly for 10 minutes.

  5. Requirement 5

    With a parent or guardian, go over your Annual Health and Medical Record from Scouting America and talk about which den and pack activities you can take part in

    Tip: Go over your health form with a parent and talk about the activities you can do.

    For example: Read the form with your adult and talk about what it says. You might plan which camp activities are great for you and what to tell your den leader.

Talk about it together

  • Which new food did you try, and what did you think of it?
  • Which exercise was hardest, and how could you get better at it?
  • How does your body feel after you move hard, and after you rest?
  • What healthy habit do you want to keep this year?

Good questions to ask a PE teacher or coach

  • What exercises help kids get stronger?
  • Why is stretching important?
  • What's a good snack before a game or a hike?

Helpful reads

For leaders & parents

  • Start meetings with a short active game to fit in movement time.
  • Collect health forms early so the review is easy for families.

People & places that can help

Pairs well with

Counts toward

More Bear adventures

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Tips, examples, and questions are ideas from experienced leaders, not extra requirements. Your unit leader or counselor decides when a requirement is complete.