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I build computers as a hobby... both high end and low end... manage the IT department at my medium sized office, and consult for just about everyone I know on computer issues. I usually recommend one of the free anti-virus programs for average users. The paid programs may be more robust and may scan for viruses that date back further, but they are usually far more bloated than the free programs, and often create conflicts with other programs. Norton and McAffee are the worst, and for the average user, the bells and whistles they contain are not worth the price. I have installed AVG on every system I have built for the past 10 years. No one has ever gotten a virus.
As for the other suggestions in the OP. I agree with cleaning out your start up folder. This is one thing that I constantly look for. Just cleaned out the startup folder of a colleague; made her computer start up MUCH quicker.
Defragmentation is not needed. It hasn't been something that has been necessary since Windows 98. With increased memory, increased size of hard drives, and increased hard drive cylinder speeds, the benefits of deframentation are minimal.
The File Cleanup and Error Checking suggestions are OK, but for the average user who surfs the internet, does word processing, some photo manipulation, and other light activities, it really isn't necessary.
The best ways to take care of your computer are to not go onto any dangerous websites, to always close out programs correctly, to upgrade utility programs such as anit-virus, anti-spyware, video viewing (especially flash), browsers, and anything that you tend to use a lot. This will help programs to not have compatibility issues. Always be aware when you are installing a new program. Often a program will add hidden bloatware. Be very aware of what you are installing.
One thing to always remember is the only way you can REALLY destroy your computer is with a sledge hammer... other than hardware failure. I always tell people this, and if they remember, their enjoyment of their computer goes up tremendously.
The only other suggestion I often make is, if you can and know how, reformat your computer and reinstall everything once every two years. It's good practice to keep things running smooth. When I build a system, I usually create an "installation disk" with all of software that is installed on the computer when it is new. I used to put them on DVD drives, but now I put them on flash drives. That way, it is easier to get the system back to a "new" state.
I don't doubt that what you say is true (for a while) for sparse computer users, I simply have known numerous people who used AVG and had viruses shortly after (and this coming from the user perspective, not the professional one). Again the definitions are not constantly updated against new threats with free programs like AVG, so what this means is someone who uses the internet a great deal will get viruses with those freeware programs.
Again, paid programs couldn't exist if they didn't do a better job and the public clearly accepts that they do. So either the public is in on a conspiracy or there's simply a fervent freeware crowd that can't stomach that not all freeware is comparable to paidware.