There are different strengths of flu: The most common is least serious, even if it leaves you feeling like death warmed up. Expect to be floored for three to five days (followed by a few weeks of fatigue). Stronger flu strains tend to break out every few years, so see your GP if your symptoms are particularly acute. Stronger forms of flu can keep you bedridden for around seven days, and make complications more likely.

Ditch the antibiotics: Sorry, but they’re ineffective against flu, too, plus they weaken your immune system in the long term and should only be taken as a last resort. By all means consult your doctor if the symptoms are unusually severe or if there appear to be complications (i.e. chest pains, rash, or stiff neck). Just don’t go thinking they can hand out cure-all pills for the virus itself.

Get plenty of sleep: Often this is all you’ll want to do, and you’d be wise to simply go with it. Just make sure someone’s checking in every now and again to make sure you’re OK.

Drink plenty of water: An illness such as flu can leave your fluid levels low, so be sure to have a ready supply of water, or a soft drink of your choice, within easy reach. Eat when you can, too.

Pain relief is at hand: Muscular ache and a high temperature can be eased by popping a painkiller such as paracetamol or aspirin (always read the manufacturer’s guidelines first). If you’re taking flu remedies at the same time, make sure you’re not overloading on paracetamol.

Rest up: Flu can leave you feeling exceptionally run down, and it’s important not to fight this if you want a swift recovery. So avoid strenuous activity until your strength is back up to speed, because you could find that it floors you.

Natural flu recovery: Follow the same directions for beating colds naturally (above).

See your GP if symptoms persist: Flu that lasts more than a week to ten days deserves some time with your doctor, but don’t deny yourself an appointment at any stage if you’re concerned for your health.

Flu jabs are available to avoid future doses: These injections tend to be mainly given to older people, or those with severe asthma or weaker immune systems. See your doctor if you’re particularly concerned.

Incoming search terms:

• people sleeping

The technique for brisk walking, whether it’s power- or racewalking, is the same. Below are some tips on technique.

Legwork

1. A common mistake for beginners when trying to walk fast is lengthening the stride (overstriding). Overstriding is biomechanically inefficient and can slow you down. It will burn more calories because it’s inefficient (which might be a good thing), but you may burn fewer calories overall because you don’t walk as far due to fatigue.

2. Instead of overstriding to walk faster, concentrate on a powerful push off while the front foot lands closer to the body. This is what elite walkers do.

Footwork

1. Walk heel to toe and not flatfooted to increase speed.

2. Contact the ground with your heel.

3. Roll the foot forward over the center of your foot.

4. Push off with your toes.

Hips

1. Rotate your hips forward and backward as you walk.

2. Your waist should twist. Racewalkers can look funny because of the hip rotation but restricted hip movement decreases your speed.

Torso

1. Keep your torso upright. Leaning forward or back will slow you down.

Arm work

1. Keep your elbows at 90 degrees.

2. Keep your hands relaxed.

3. Swing your arms forward and back and keep them close to your body. Your hands should not cross the midline of your body to maintain efficiency.

4. Speed up your arm swing to increase your speed and your legs will follow! This really works!

Head, neck, and shoulders

Keep your shoulders and neck relaxed. Head should be upright, eyes looking forward.

Incoming search terms:

• racewalking slow motion