If you are looking forward on how to keep your website fresh and up-to-date, now is the time to think about introducing a video on your website. Videos are getting easier to make. If you have a digital camera, you can probably create a QuickTime movie of yourself and have it embedded in the HTML of any web page and serve your content easily.
Flash movies are usually better quality and will load faster and have less opportunity to be limited by a viewer’s installed software, but require a conversion from another movie format into a .swf file.
Any way you look at it, adding video to your website is relatively easy and something that you should strongly consider doing.
Actually, flash is the WORST quality. QuickTime (.mov) is the best, followed by Windows Media Video (.wmv).
Flash has the largest install base, but the worst quality.