Staying Healthy through a North Dakota Winter

by Abigail Jantzen

November 2025

North Dakota weather influences physical activities and food choices that impact health. In contrast to summer with its outdoor activities, grilled meats, fresh fruits and vegetables, winter sees those choices shift to jumping up from the couch when a favorite team scores on TV while eating chips and dip. Maybe this could be the winter to lean into some changes to keep the healthy momentum going from the summer.

Starting with physical activity, it might be of no surprise that health surveys show that year-round, about 60% of North Dakotans don't get the recommended amount of physical activity per week. Because long winters might account for that statistic, increasing winter activity can be key – and doesn't have to depend on treadmills, elliptical machines, or other expensive equipment. Instead, use what's in nearly every house: stairs and chairs.

Consider doing multiple repetitions of stair climbing to build endurance. Using a chair or recliner, sit forward, cross arms at the chest, keep back and shoulders straight, and slowly stand up and sit back down again to develop strength. Combine strength and balance workouts by lunging forward and backwards in the middle of the living room. Exercises like seated marches are a simple way to get the heart and breathing rates up to exercise the heart muscle. Do this by sitting straight up, feet flat on the floor and do a marching movement with each leg, first for 15-20 seconds, resting for 20 seconds, and then repeating two more times.

Staying active is one healthy focus during winter months, another is nutritious food choices. Of potential interest to Adams County residents, some research has shown that cold weather increases appetite and leads to more eating, a drive considered to be a potential natural survival mechanism. However, for many people, that increased appetite might not be so healthy.

As appetites surge, it can be challenging to choose healthy options. Researchers also find that in the winter it's natural to crave high calorie foods. These comfort foods fill up the tummy and provide heat from the inside out on a cold winter day. Despite this, nutrition experts say there are healthy food choices to satisfy that increased appetite. For example, low-fat soups can provide the same benefits of warming the body and filling the stomach. Consider filling half of any size plate with fruits and vegetables, foods that create a sense of fullness. Planning meals ahead of time can also help reduce the urge to snack on unhealthy options.

Physical activity and menu choices aside, some people experience the health impacts of wintertime blues when snow, ice, and subzero temperatures keep people from social activities. In these instances, staying connected with others can also be a choice for staying healthy. For example, short conversations with neighbors or phone calls with loved ones can improve mood and reduce feelings of isolation. Creating a routine and keeping that schedule can help keep days feeling structured and purposeful. Weather permitting, going to basketball games or wrestling matches is another way to spend an evening surrounded by others. Checking the pool schedule for group activities, such as water aerobics, is another option within the community.

Winter can be tough on health here in North Dakota, but every effort toward wellness matters. Putting extra attention to regular physical activity, eating nourishing foods, and connecting with others in the community might make a difference this winter.

About the Author

Abigail Jantzen is a third-year medical student at the University of North Dakota School of Medicine & Health Sciences. She was selected as a Hettinger participant for the school's ROME program, or Rural Opportunities in Medical Education. Part of the ROME program teaches student doctors how rural newspapers can be partners for sharing health information. The information presented here is not intended for diagnosis or treatment and should not be used in place of previous medical advice provided by a licensed provider.