You don’t need a gym membership to stay fit in North Dakota. A year of state park access costs $35 for your car [1], Bismarck’s city trail network is more than 85 miles long [2], and when it’s too cold to be outside, an indoor track in Bismarck costs $2 a visit [3]. Here’s where to start.
At a glance
State park permits
North Dakota charges an entrance permit at its state parks. The 2026 State Parks Guide lists [1]:
| Permit | Price |
|---|---|
| Daily permit | $7 |
| Annual permit | $35 |
| Family annual permit | $61.25 |
If you’ll visit more than five times in a year, the $35 annual permit costs less than paying $7 a day [1]. Camping, cabins and rentals are extra [1].
Fort Abraham Lincoln State Park
Established in 1907, Fort Abraham Lincoln is North Dakota’s oldest state park, about seven miles south of Mandan on Highway 1806 [1]. Its trail system winds through the hills above the Heart and Missouri river bottoms and is open to hikers, bikers and horseback riders [1].
| Trail | Length |
|---|---|
| Scouts Trail System | 8.8 miles |
| Keller Loop | 2 miles |
| Bloody Knife Trail | 1.9 miles |
| Little Soldier | 1.8 miles |
| Mato-tope Trail | 1.4 miles |
| Young Hawk Interpretive Trail | 1.1 miles |
| Bob Tailed Pass | 1.1 miles |
| Little Sioux Trail | 1 mile |
| Scattered Corn Trail | 0.4 miles |
The Maah Daah Hey Trail and the Badlands
Rough Rider State Park, about 2.5 miles south of Medora, gives access to the 144-mile Maah Daah Hey Trail, which crosses the Little Missouri National Grassland; hiking, biking and horseback riding are popular at the park [1]. You don’t have to do it all: a few miles out and back on Badlands terrain is a serious workout.
The Maah Daah Hey crosses U.S. Forest Service land, so check the Dakota Prairie Grasslands alerts page for closures and conditions before you go [4]. At Little Missouri State Park, north of Killdeer, the park asks visitors to check with staff about trail conditions, which vary with the weather [1].
Turtle River State Park
Built in the 1930s by the Civilian Conservation Corps, Turtle River State Park sits in a wooded valley along the Turtle River and is open year-round for hiking, mountain biking, cross-country skiing and sledding [1].
Bismarck: 85-plus miles of city trails
Bismarck Parks and Recreation District says it owns and manages more than 85 miles of trails across Bismarck and Burleigh County, and its trails page lists no fee to use them [2]. They include paved shared-use trails, unpaved hiking trails and singletrack mountain bike trails [2]:
- Hay Creek Trail: 5.0 miles, paved, following the Hay Creek Greenway [2].
- Missouri Valley Millennium Legacy Trail, the riverfront trail [2].
- Atkinson Nature Park Trail: 1.65 miles, unpaved hiking and horse trail [2].
- Mountain bike singletrack at Chief Looking’s Village, Clairmont Family Conservation Park, Hay Creek Park and Sleepy Hollow Park [2].
Indoor options for cold days
For winter walking, the district points to indoor options at Capital Racquet & Fitness Center and the Fore Seasons Center [2]. At Capital Racquet & Fitness Center, the indoor track is 1/9 of a mile, and track use for non-members is $2 [3]. A full non-member day pass is $8 for adults 19 to 64, $6.50 for seniors 65 and up, and $5 for kids 1 to 12, or $80 for a book of 12 passes [3].
How much to aim for
The federal Physical Activity Guidelines call for adults to get at least 150 to 300 minutes of moderate-intensity aerobic activity a week, plus muscle-strengthening activity on at least two days a week [5]. Three 50-minute hikes or brisk walks on a park or city trail, plus two strength sessions at home, would get you there.
Gear that helps
You don’t need equipment for any of the workouts above. If you want a little help, these are inexpensive and widely used. We chose them from the makers’ listings; we haven’t tested them ourselves.
Best for: Strength work at home or in a park
Fit Simplify Resistance Loop Exercise Bands, Set of 5
Five color-coded 12-inch loop bands, from extra light to extra heavy, that add resistance to squats, bridges and arm work at home or in a park, and fold into the included carry bag. [6]
- 5 bands, 5 resistance levels (extra light to extra heavy) [6]
- 12-inch loops [6]
- Carry bag and illustrated exercise guide included [6]
- Made of latex [6]
Watch out: Latex: skip these if you have a latex allergy.
See it on Amazon → We chose it from specs and safety records; we haven't tested it ourselves.
Best for: Floor exercises and stretching
Amazon Basics 1/2-Inch Extra Thick Exercise Yoga Mat with Carrying Strap
A thick foam mat that cushions knees and wrists for floor exercises, stretching and core work on a hard floor or in the grass, with a strap to carry it to the park. [7]
- 1/2 inch thick NBR foam [7]
- About 74 x 24 inches [7]
- Elastic carrying strap [7]
- Hand wash only [7]
Watch out: Thick and soft, so it is less stable for balance-heavy yoga poses.
See it on Amazon → We chose it from specs and safety records; we haven't tested it ourselves.
Best for: Early-morning and evening walks and runs
Amphipod Xinglet Reflective Sash (Hi-Viz)
A light, adjustable reflective sash that makes you easier for drivers to see on early-morning and evening walks, runs and bike rides. [8]
- Cross-body design, reflective all the way around [8]
- Two pads for clip-on LED lights (lights not included) [8]
- Adjusts from XS to XL [8]
- Quick-release buckle [8]
Watch out: Reflective only: add a clip-on light if you walk or run where there are no streetlights.
See it on Amazon → We chose it from specs and safety records; we haven't tested it ourselves.
Sources
- North Dakota Parks and Recreation Department, 2026 State Parks Guide
- Bismarck Parks and Recreation District: Trails & Walking
- Bismarck Parks and Recreation District: Capital Racquet & Fitness Center
- USDA Forest Service, Dakota Prairie Grasslands: Alerts and notices
- U.S. Department of Health and Human Services (health.gov), Top 10 Things to Know About the Physical Activity Guidelines
- Amazon listing: Fit Simplify Resistance Loop Exercise Bands, Set of 5
- Amazon listing: Amazon Basics 1/2-Inch Extra Thick Exercise Yoga Mat with Carrying Strap
- Amazon listing: Amphipod Xinglet Reflective Sash (Hi-Viz)
Common questions
How much does it cost to get into a North Dakota state park?
The 2026 North Dakota State Parks Guide lists a daily vehicle permit at $7, an annual permit at $35 and a family annual permit at $61.25. You can buy them at the park or online at reserveNDparks.com.
What are the trails at Fort Abraham Lincoln State Park?
The park, seven miles south of Mandan on Highway 1806, lists the 8.8-mile Scouts Trail System plus shorter trails such as Little Soldier (1.8 miles), Keller Loop (2 miles) and Bloody Knife Trail (1.9 miles), with views of the Heart and Missouri river bottoms.
Are Bismarck's trails free?
Bismarck Parks and Recreation District says it owns and manages more than 85 miles of trails in the city and Burleigh County, including the 5-mile paved Hay Creek Trail, and its trails page lists no fee to use them.
How much exercise should adults get?
The federal Physical Activity Guidelines call for at least 150 to 300 minutes of moderate-intensity aerobic activity a week, plus muscle-strengthening activity on at least two days a week.