Um ,Daniel, updating the BIOS is NOT something you do just because you haven't done it for a while.
You can KILL (dead, I mean) your motherboard by having a problem occur whilst flashing the mobo.
So, unless you have a specific problem which can be fixed by a specific BIOS update, I would suggest LEAVE IT ALONE!!
Sorry if this rant annoys ya, but I'd hate to see you kill your mobo for no good reason.
Cheers
Mick