Sofia Åhman on Fitness Tips, Icebug Shoes, and More

Sofia Åhman is a beloved TV personality who has inspired people across Sweden to embrace the joy of working out at home. With her simple and down-to-earth approach to fitness, she encourages everyone to find ways to make movement a natural part of everyday life. We spoke with Sofia about her best tips for staying motivated during the winter months, why strong leg muscles are a must, and of course, her favorite Icebug shoes.

For those who might not be familiar with what you do—can you tell us a bit about yourself?

– I’m probably best known from TV, where I lead workout sessions and try to inspire people to live a more active life. Lately, many have also recognized me thanks to the Olympics—my son won a gold medal in beach volleyball! But overall, my work revolves around fitness and public health.

You inspire people daily to find joy in an active lifestyle. What’s your philosophy when it comes to fitness and health?

– I’d say my philosophy is all about keeping things simple. Don’t overcomplicate it with a bunch of rules—just do what you enjoy and make it easy. Go for a walk or a jog wherever you are, and remember that every little bit counts. Even just five minutes of exercise is better than none at all!

So, do what you can, when you can, and be happy and proud of whatever you manage to do.

How do you adapt your outdoor workouts when the ground gets icy?

– That’s an easy one—put on studded winter boots! Once you’ve tried studded shoes, you’ll never go back, especially if you’re a northerner like me. There’s such a sense of security and freedom knowing you can head out for a brisk walk or a jog even when it’s slippery outside.

What are your top tips for staying motivated during winter, when it can feel tough to get outdoors?

– When it’s rainy, dark, and gray, it can feel really tough to get out there. But I always find that if I push myself to go for a walk, the feeling afterward is unbeatable. I often remind myself: the worse the weather, the more satisfied I’ll feel afterward for braving it.

And I think headlamps are amazing! Walking in the woods at night with a headlamp is such a magical experience.

But my absolute favorite tip? Having a workout buddy! It’s a luxury, but having someone to share the effort with makes all the difference. On a good day, I can motivate my friend to get out there, and on tougher days, they’ll pull me along. It’s a win-win!

Do you have any tips for winter workouts where studded shoes can be particularly useful?

– Of course! Studded shoes are great for walking and running, but they’re also amazing for shoveling snow. With studded shoes, shoveling becomes so much easier—you don’t have to worry about slipping or sliding because the grip is unbeatable.

Is there a specific exercise or routine you always return to, no matter the season?

– As long as I can and as long as it’s possible, I walk or hike in the woods. Preferably all year round, but especially walking—I find it incredibly relaxing. It’s such a treat to head out with my husband for a chat or go alone to clear my mind. It feels especially luxurious if I can do it during the day.

If I had to recommend one strength exercise, it would be squats! In my opinion, it’s the most important exercise of all. Having strong leg muscles is essential, especially as you get older. Strong legs help you walk confidently, no matter the incline, and—perhaps most importantly—they help you brace yourself if you happen to slip.

Walking is great, but are there other types of workouts where studded shoes provide extra support and safety on icy ground?

– Sledding! It's so fun. With studded shoes, you can easily climb up and down the hill. It’s super fun and also fantastic strength training that gets your heart rate up. So grab a sled or whatever you like, and get out there!

And as a northerner, I have to mention kicksledding—is there anything more fun? Studded shoes are perfect here too. They give you great grip and let you really push off with power.

What tips do you have for those who don’t own studded shoes but still want to stay active?

– I’d suggest using walking poles. They help with balance and allow you to maintain a steady pace. But if you know you’re moving around in icy conditions, it’s absolutely worth investing in a pair of studded shoes. The benefits are many: you won’t have to compromise your workout, you can keep up your pace, you’ll feel secure, and you can walk with ease even if the weather or the terrain isn’t ideal.

What’s your favorite outdoor activity when you’re not working out? Something that really helps you enjoy nature?

– Oh, fika! Is there anything better than enjoying a snack outdoors? Everything tastes better outside. I love finding scenic spots—hiking up a little hill to take in a beautiful view while having a nice fika is such a treat and feels so luxurious.

Do you have any unexpected fitness or health tips that you personally live by—something not everyone might know about?

– Yes! Bribing yourself. When I’m feeling unmotivated, I promise myself a reward, like turning on the sauna before heading out. That way, I know something nice is waiting for me when I get back.

Also, I’ve realized I’m not great at eating fruit, but if I cut it into pieces, it’s so much easier. I don’t know why a whole apple feels like a chore, but apple slices? Delicious! It’s a simple trick, but it helps me get more fruit and veggies into my day.

Last but not least: what are your favorite Icebug shoes?

Rover BUGrip®
– A shoe I love both with and without studs. Rover is a durable hiking and walking shoe that still feels lightweight. It’s so nice not having to deal with heavy boots!

Ivalo4 BUGrip®
– A stylish, lightweight winter boot with a high shaft. Super easy to use thanks to the zipper, and of course, it offers incredible grip. I often wear it around town because of its sleek design.

NewRun BUGrip®
– I use NewRun for both winter jogging and walking. This model has amazing cushioning and exceptional grip—two features I absolutely love.

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