As the nights get colder and darker it is not easy to motivate yourself to take part in some fitness training, but regular exercise will pay off over the months.

People who do at least 45 minutes of moderate-intensity exercise most days of the week could reduce their sick time by up to 50 per cent, according to an expert from the American College of Sports Medicine.

"This reduction in illness far exceeds anything a drug or pill can offer," stated David C Nieman.

Fitness training and regular activity will help prevent colds, and mediate the effects of one too many helpings of Christmas pudding.

Mr Nieman offers several tips for keeping fit this winter, urging people to stay active if they just have a runny nose and sore throat, without overdoing it.

He also suggests a bout of exercise prior to receiving the flu jab, pointing out that this can improve the body's response to the vaccine and boost immunity.

The NHS highlights that coughs, colds and flu are a fact of life during winter months, with adults getting between two and five colds a year on average.

Keeping fit and healthy is especially important as the swine flu pandemic continues and good habits should continue throughout the year.

Winter is a good time to try new exercise and activities, the NHS suggests, with temporary ice skating rinks an ideal opportunity for the whole family to get together, have fun and be active.

Those who cannot drag themselves out of the house into the cold can still take part in fitness training.

Investing in an indoor rowing machine or other exercise equipment will allow them to avoid the harsh winds and rain but still get the recommended amount of activity.

As well as keeping active, the NHS reminds Brits to get enough sleep, drink plenty of milk, eat more fruits and vegetables and enjoy a hearty breakfast.