I just did a successful upgrade from Free ZA 7.0.470.000 to Free ZA 7.0.483.000 using suggestions from The Flying Scot and ZA Avastfan:
Performed Scan Disc and Defrag (maybe not necessary but it was time to do them anyway)2.
Cleaned out temporary internet files & Explorer history files3.
Set restore point4.
Downloaded Free ZA 7.0.483.0005.
Shut down old ZA 7.0.470.000 by right clicking icon in system tray6.
Did NOT shut off Free AVG (was expecting a problem from this but it did not interfere) Also did NOT shut down AdAware, Spybot S&D or Spyware Blaster7.
Free ZA 7.0.483.000, selecting the "upgrade" option8.
So far, everything seems to be back to normal.
Haven't noticed any sluggishness or other problems
Operating System:Windows XP Pro x64
Product Name:ZoneAlarm (Free)