Certainly! Here's the transcription of the video: (00:00) Perhaps you have also thought that if you go outside with wet hair in the rain, you will automatically get cold, but this is a myth. (00:10) If you go out with wet hair in the rain, you might feel uncomfortable, but it doesn't cause a cold or the flu. (00:18) The flu and the common cold are caused by viruses. If the virus doesn't enter your body, you won't get sick. Neither cold nor heat will infect you. (00:27) In crowded places, people often touch their faces, which facilitates the spread of viruses. (00:34) Did you know that if you walk for 30 minutes a day, you reduce the risk of developing cancer by 10-30%? (00:44) Scientific studies confirm that regular walking reduces the risk of breast and colon cancer. (00:51) Those who walk regularly reduce the risk of cardiovascular diseases, including heart attacks and strokes, by 20-30%. (01:01) Walking regulates blood pressure and improves insulin sensitivity. (01:05) It has a positive effect on bone health. (01:07) It reduces stress and anxiety. (01:10) So, if you want to improve your lifestyle and health, start walking today. (01:15) When you write down your goals, you increase the chance of achieving them by 40%. (01:22) As scientists say, when you write down your goals, your brain better recognizes what you want and begins to explore the possibilities you previously overlooked. (01:34) This increases responsibility and the feeling of accomplishment. (01:38) The written goal becomes a tangible, self-imposed commitment, which is further strengthened by the dopamine released when you check off tasks. (01:55) Experts recommend that before sleep, you should refrain from using phones for at least 30 minutes. (02:06) The blue light emitted by the phone screen keeps the brain active, making it difficult to fall asleep. (02:11) The constant stimulation from videos and games, especially those with exciting content, keeps the brain in an active state. (02:19) This disrupts the natural sleep-wake cycle, leading to insomnia. (02:36) The blue light from the screen suppresses the production of melatonin, a hormone that promotes sleep.