Your heart rate is actually your pulse – it’s how many times your heart beats per minute.  That number is going to be different at different times of the day.  It will be faster when you are active or exercising, are under stress or are sick with a fever.  It will be slower when you are resting.

Your resting pulse is best checked as soon as you wake up in the morning – before you even get out of bed.

Many things can affect what your normal resting heart rate is, including your age, activity level and the time of day.

Most resting heart rates are between 60 and 100.  If your heart rate is below 60, it doesn’t necessarily mean there is a problem.  It could be because of prescription medicines like beta blockers, or if you are very athletic and get a lot of exercise.

High Resting Heart Rate

If you are an adult with a resting heart rate of more than 100 beats per minute, you have a physical condition called tachycardia and should seek medical help to be properly diagnosed.

There are three types of tachycardia:

  • Atrial or Supraventricular tachycardia (SVT) is a fast heart rate that starts in the upper chambers of the heart. Most common in woman, anxious young people, people who drink a lot of caffeine and alcohol and who are heavy smokers.  Symptoms include dizziness, lightheadedness, chest pain, shortness of breath and rapid heartbeat. Simply cutting down on caffeine and alcohol, quitting tobacco use, getting more rest, and meditation can cut down on the episodes.
  • Sinus tachycardia is a fast, but steady heart rate caused by anxiety, fever, emotional distress, fright or strenuous exercise.  Rather than treating the condition, your physician should treat the cause of the sinus tachycardia.
  • Ventricular tachycardia is a fast heart rate that starts in the ventricles, or heart's lower chambers.  It can be a life-threatening and requires a fast diagnosis and treatment. Ventricular tachycardia is usually associated with a heart disorder such as cardiomyopathy, sarcoidosis, or the lack of oxygen to the heart.  Symptoms include dizziness, unconsciousness, lightheadedness and heart attack.  Treatment may include electrical defibrillation, medication, surgery, or radiofrequency ablation.

Wholesale Point has plenty of pulse oximeters to help monitor your heart rate.  With brands such as Omron, Ekho, Veridian, HoMedics, and ADC, prices range from $42.50 to $148.95.

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Anyone who meditates regularly will tell you that they receive profound physical, emotional and spiritual benefits.

Some are initially drawn to meditation because of a physician’s recommendation, seeking the health benefits of lowered blood pressure, restful sleep and stress reduction.  Others begin to meditate looking for relief from angry, scared or painful thoughts that constantly flood their mind.  Still others come to meditation to find a greater self-understanding and improve their ability to concentrate.

Benefits of Meditation

  • Slow the Aging Process
    • Studies have proven that regular practice of meditation can actually slow the aging process.  Meditation helps to reduce the body’s production of free radicals, which are organic molecules in your body responsible for aging.
  • Emotional Stability, Positive Thinking and Happiness
    • Meditation is “natural prescription” for people who suffer from anxiety, depression and anger issues.  However, you do not need to be diagnosed with a condition for meditation to benefit you!  Every-day people who meditate simply enjoy life more! People who meditate are less stressed, healthier, better sleepers, and simply put – happier!
  • Stress Reduction
    • Meditation is the best stress reducer available.  It gives you some “down times” to rest physically and mentally, and it also has a direct effect on your nervous system by reducing your body’s production of cortisol, a stress related chemical, and increasing the production of serotonin, a mood enhancing chemical.
  • Improved Health
    • Meditation improves your health by reducing your blood pressure, strengthening your immune system, and lowering cholesterol levels.  If you have come down with the flu or a cold, meditation will enhance the function of your immune system and help to you to rest more deeply, leading to a speedier recovery.  Meditation also helps alleviate headaches and prevents them from recurring.
  • Improved Sleep
    • Sleep is a totally natural human function, and it’s something we need every day. Meditation dramatically improves the quality of your sleep, helps calm your busy mind, reduces your stress to help you sleep, and is one of the more powerful treatments for insomnia.

How to Meditate?

When you start meditating, you will notice how disruptive your mind is.  You may not be able to stop thinking about your to do list, but that’s okay.  It’s natural and in time you will find the peacefulness and calm.

Here are some simple tips on how to start meditating.

1. Posture

You can either sit in a chair or on the floor, but just make sure your spine is upright with your head up.  If you are slumped over your mind will drift.  If your body is well-balanced, your mind will also be in balance.  Relax your arms naturally to the sides with your wrists resting on your knees and bring your index fingers and thumbs to touch.  This will help generate knowledge, wisdom, receptivity and calmness.

2. Eyes

Try and keep your eyes open to make yourself more present. You can lower your eyes and have your gaze be soft.  If you close your eyes your thought will more likely drift away, but do what’s comfortable for you.  Some people find closing their eyes much more relaxing.

3. Focus using your breath

Use your breath to focus.  Don’t regulate your breathing; just let it be natural but pay attention to it.  It’s a great way to be in the present moment.  Count your breath if you are having difficulty settling.  When you notice thoughts coming into your mind again, come back and turn your focus on your breathing.

4. Silence

Don’t put on any music.  Silence is best.  Then you can actually experience what your mind is doing and it helps bring calmness to your body.

8. Length

Start with 10 minutes and only sit longer if you feel that that is too short.  In time you can extend it to 25 minutes.  Some enjoy sitting for an hour, others can’t do more than 10 minutes.  Do what feels right for you.

9. Place

It’s nice to create a special place to meditate if you can.  You could even make a shrine or an altar that you can face with special objects that have meaning to you.

Some people prefer to use a yoga mat for their meditation.  Wholesale Point has plenty to choose from, ranging in price from $16 to $75.

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You’ve tried everything, but you still can’t fall asleep.  It’s 2 a.m., the alarm is set to go off in 3 hours and you cannot for the life of you get yourself to fall asleep even though you’re exhausted.

Insomnia is very common in the United States.  Thirty to forty percent of adults experience some type each year.  But not getting the recommended amount of sleep (average of 7 hours for adults) harms your body.  Your immune system gets compromised and you have a better chance of becoming sick.

Here are some tips to help you get to sleep next time you’re staring at your ceiling counting sheep:

  • Keep a sleep diary.  Record how much sleep you get and when you fall asleep, when you’re tired during the day and other sleep symptoms.  This can help identify activities that are helping or hurting your good night’s sleep.
  • Try Cognitive Behavioral Therapy which has been shown to improve sleep quality.
  • Only use your bed for sleep and sex.  Nothing else.
  • Got to bed at the same time every night and wake up at the same time every morning – even on the weekends.
  • Don’t smoke.  Smokers usually go into nicotine withdrawal at night, casing insomnia.
  • Get a new mattress.  A good, comfortable mattress can help you get a good night’s sleep.
  • Exercise – and do it early in the day, at least 3-4 hours before bed.
  • Start keeping a journal to write down all your problems and stressors.  Take time each day to let out your feelings in your journal so that you’re not thinking about them when you go to bed.
  • Are you a napper?  Only take a 20-30 minute nap.  Any more than that will disrupt your nighttime routine.
  • Limit your caffeine.  Enough said.
  • Eat healthy.  The better you eat, the better you sleep.
  • Get some fresh air.  The natural light during the day balances your melatonin which helps us sleep better at night.
  • Try meditation, yoga or deep breathing.  Any of these will help with sleep quality and total sleep time.
  • Turn off the televisions, computers, smartphones and tablets at least one hour before bed.
  • Sleep in a cool, dark room will help give you a restful night’s sleep.
  • Don’t drink alcohol before bed.  It actually disrupts sleep cycles.
  • Put on a fan or white noise machine to block outside noises.
  • Drink a cup of chamomile tea.  The herb has been shown to reduce anxieties and help us get a better’s night sleep.
  • Count sheep.  Seriously.  Focusing on one thing may help the brain calm down.  Focus on your breathing if nothing else.
  • Still not sleeping?  Maybe it’s time to see a sleep specialist.

We have some amazing products from our brands; Transfer Master, Gotcha Covered, Maddak, Core Products and Homedics which can help improve your sleep.

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How to do Yoga Without Ever Leaving Your Office

Sitting at a desk all day can literally be a pain.  You may experience pain in the wrist or hands from typing, the head, neck and back from working at a desk all day, or pain in the back, legs and feet from standing.  Working starves your body of blood, oxygen and other fluids, resulting in stiff joints and tight muscles.  Before you reach for the meds, try incorporating yoga into your workday instead.  Just three minutes every two hours will help relieve the tension.

Your pain: Back
The cause:
Sitting, which is actually harder on your back than standing because it causes spinal fluid to escape, making your spine more brittle than it is flexible.
The yoga fix: Chair twist which will strengthen and lengthen your spine to create more space and relieve compression.  Sit tall in the middle of the chair with your feet flat on the floor.  Put your right hand on your left knee and twist gently to the left, which placing your left hand on the edge of the chair and look into the right corners of your eyes as you twist.  Inhale back to center and repeat with your right side.

Your pain: Shoulders and neck
The cause:
Slouching.  Your neck and shoulders bear a lot of weight with the bowling ball (otherwise known as your head) sitting on top!
The yoga fix: Sit tall in a chair with feet flat on the floor.  Drop your chin to chest to stretch the back of neck; roll your head right ear to right shoulder – repeat with left side.  Hold each position for five seconds.  Then do shoulder rolls. Don’t forget to breath!

Your pain: Feet and ankles (mostly in women)
The cause:
High heels!  They are such a bad fashion statement.  Not only do they push your body weight to the front of the foot, but they throw off your entire skeletal system because your feet – which are the foundation for your body – don’t have a solid connection with the ground.
The yoga fix: Sit in a chair and remove your shoes.  Cross your right ankle over your left thigh and weave the fingers of your left hand with the toes of your foot from the bottom, almost as if you were holding hands with your foot.  Rotate your circle into circles, 10 circles in each direction. Then remove your hand and hold the top of your foot and bend your toes towards your shins, then towards your heel.  Repeat five times, then massage the arch of your foot.  Switch sides and do the same steps with the other foot.

Your pain: Face and eyes
The cause:
While staring at a computer monitor, spreadsheets or marketing plans all day, you are tensing up your face and tiring the eyes.
The yoga fix: Turn away from what you’re working on a focus on a different object.  By only moving your eyes, look up to 12 o’clock, down to 6 o’clock, over to 3 o’clock and over to 9 o’clock.  Repeat that five times.  You can also do a temple rub.  Place your palms on your temples and rub them clockwise, then counterclockwise while you take 10-15 deep breaths.

Your pain: Hands and wrists
The cause:
Typing.  Think of the awkward position your hands and wrists are in while they type on a keyboard all day.
The yoga fix: Do circles with your wrists.  Then sit with your feet flat on the floor.  Bring your hand together, fingers laced and stretch your arms out straight in front of you, pushing your palms out.  Then raise your arms above your head without scrunching your shoulders.  Hold and take ten deep breaths.  Repeat two times.

Although it’s important to have a yoga mat and make time for traditional yoga, sprinkling these small stretches into each day can work wonders to wipe away fatigue, tension and body pain, as well as increase muscle strength and flexibility, keeping you fresh and revitalized throughout each day.

The average life expectancy of an American is 78.7 years, but that can largely depend on your genes.  But there are certainly things you can do to increase your longevity that are totally within your control.  Some are obvious like eating healthy, exercising, stop smoking and maintaining a healthy weight.  Others are a little less obvious.

1. Go to bed 15 minutes earlier
You will gain an extra night of sleep (7.5 hours) over the course of a month by doing this every night.  Sleep is the most important thing for your body.  It’s the time when your body restores itself and gets ready to take on a new day.  People who get less than 7 hours of sleep a night will start to see a negative impact on their health.

2. Floss daily
A healthy smile leads to a healthy heart.  Studies prove that periodontal and cardiovascular diseases are linked.  Plus, it removes the bacteria before it has a chance to harden into plaque - something your toothbrush can’t do.  Ideally, you should floss twice a day.

3. Have more sex
Studies show there is a link between organisms and longevity.  Not only does it feel good, but it’s good for the soul, and it’s great exercise.  Sex has also been known to reduce stress and boost the body’s immune system.

4. Be happy
Happy people simply live longer than unhappy people.  Pessimism, stress and depression can weaken the immune system and prevent a shorter lifespan.  Take time to experience gratitude every day.  It’s one of the quickest and easiest ways to live longer.

5. Eat nuts
Any type of nuts will do.  People who eat 20 nuts several times a week had a reduced mortality rate than those who ate less or no nuts.  They are high in fiber, unsaturated fatty acids, and antioxidants, and they help lower your risk of heart disease and diabetes.

6. Skip the soda
Studies have proven a link between regular soda and the shortening of telomeres, which are parts of the chromosomes directly linked to aging.  The study did not find the same link with diet soda, but other research has shown that it is linked to type 2 diabetes, depression and weight gain – any three could shorten your life.

7. Make friends
Don’t stay home alone.  Go out with friends, be social.  People with strong friendships have a 50% greater chance of living longer than those without.  Loneliness compromises your immune system.  So find some friends and go out and have a good time every once in a while!

8. Volunteer
Not only does it make you feel good, but it may help you live longer too! Studies show that those who volunteer are less depressed and live longer (20% longer) than those who don’t volunteer.  Another study found that retirees who volunteered 200 hours or more every year after retirement were less likely to develop high blood pressure than non-volunteers, lowering their risk of heart disease.  Get out there and volunteer!  It’s a win-win situation!

Yes, they are a huge time commitment; and you can’t just stay out all night or plan a week’s vacation at the last minute – you have to take care of your pet.  But pets actually do a body good when it comes to your health.

According to the U.S. Centers for Disease Control and Prevention, pet owners tend to have lower cholesterol, triglyceride levels and blood pressure than non-pet owners.

But there’s even more!  Humans would be healthier if they imitated some of these healthy behaviors that pets do every day, according to dog trainers and vets:

1. They focus on what matters most

Your pet never gets grumpy after a bad day.  They care about food, shelter and love and that’s all.  As long as they have that, they don’t care about anything else.  Humans would be healthier and happier if we modeled this behavior.

2. They practice portion control

Your pets never get to eat straight out of the bag, so why should you?  Your pets get reasonably sizes helpings of nutritionally balanced food – so you should do the same.

3. They know how to de-stress

When your dog is stressed they start actively seeking healthy activities – rather than the glass of wine or beer a human may reach for.  Getting that healthy activity in functions as a de-stressor and helps reset people (and pets) and brings us back to normal.  More so than alcohol would.

4. They hit the hay

Humans clearly don’t get enough sleep.  Squeeze in that cat nap or spend a lazy afternoon in bed every once in a while.  It will recharge you and keep you from being impaired in your activities.

5. They stretch

Dogs and cats stretch all the time.  It reduces your risk of injury and improves flexibility.  The yoga move is called downward dog for a reason!

6. They’re open to new things

Animals are curious.  They investigate new things when they see it.  It may drive you crazy, but seeking out new experiences can keep people feeling healthy and young so why not follow suit?

7. They’re comfortable getting zen

Studies have proved that meditation reduces stress.  So if you have a pet take a few minutes each day to just sit with your dog or cat, pet them and enjoy the quiet time and relaxation.  They do this multiple times during the day – why don’t you join them?

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Did you know stretching is just as important for your mind as it is for your body?

Stretching can provide a mental break, calm the mind, and give your body a chance to recharge.  If you need a longer tension release, consider joining a yoga or pilates class, where you’ll spend an hour physically and mentally releasing tension.

Stretching for your physical body helps flexibility; lengthens tight muscles; prepares muscles for work to decrease potential of injury; and reduced muscle soreness from the increased blood and nutrient supply.

Stretching is more than just touching your toes and stretching your hamstrings.  We’re talking about stretching your whole body.  Here are some tips on what body parts to stretch and why:

Feet
You probably never thought about stretching your feet, but they should be a vital part of your warmup process.  The muscles in the bottom of your feet connect to the muscles in your hamstrings and calves.   Any tightness in your feet can lead to poor anklet mobility or inflexibility in your legs.

Ankles
Your ankles are key to any type of lower body exercise you perform.  If they’re not strong, your bound to risk injury.

Quadriceps
A good quad stretch involves both the knee and the hip at the same time.  Since squats and lunges are putting all those joints (and muscle) into play, you need to stretch them all before your workout to get them ready for their job to avoid injury.

Chest
The chest is usually over-worked and under-treated.  Be sure to loosen the muscles by opening the chest and stretching it out.

Calves
Your calves are your body’s shock absorbers – if they are tight, you’re going to end up with knee pain.  Be sure to stretch out both calves before you workout to keep your joints injury-free.

Hamstring
Although it’s the biggest muscle, it can still get injured.  Instead of touching your toes to stretch it out, bring your legs up to you to stretch out the hamstring.  This will stretch out the entire (large) hamstring muscle at once.

Neck/Shoulders
Again, not something you think you should stretch, but in today’s world, the tension in your neck is elevated with the use of electronics and it’s carried into your mid and upper back.   A cat stretch and overhead wall or doorway stretch will loosen everything from your back to the base of your skull.

Glutes
Did you know your glutes are the most powerful muscles in your body?  But they get mistreated by being sat on all the time and become tight and inflexible, which can lead to back and leg pain.  Stretching your glutes by doing a pigeon stretch will help.

Hips
When you have tight hip adductors – the muscles you use to bring and hold your legs together – you feel it in your groin.  Without stretching your hip adductors, your entire core is compromised.

Your hip flexors are also important.  They become tight from sitting at a desk all day being kept at a 90-degree angle rather at their full 180-degree angle.  This shortens the length of your hip flexors and can cause destruction of not only your hips, but your thighs and lower back as well.  Doing simple hip flexor stretches are important on a daily basis.

A small stretch session each day will make a huge difference for your body and mind in the long run!

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Everyone says it’s all about genetics. But that may no longer be the case.  New studies have recently shown you may be able to change the way you age.  Telomeres, the parts of the chromosome which affect aging, become shorter as a person begins developing age related diseases.  But new studies have shown that making simple changes to your diet, exercise, stress management and social support may lengthen the chromosome that affects the aging process. It’s really quite fascinating.

Some ideas to get your started on your long, happy, healthy life:

1. Start a laughter club

Laughter can improve your immune system, reduce stress, and even relieve pain. So start laughing and make your family and friends join you.  Laughter clubs are rapidly increasing in numbers across the world.  Participants, many of them with chronic illnesses, get together to laugh.  Start your own or find a club near you at laughteryoga.org.

2. Get your ZZZs

If you are over 50 years old, you should be getting at least six hours of sleep, but no more than nine.  Sleep strengthens the connections between the brain cells, helping you process information better so you think better.  Worried about wrinkles?  Fine lines, uneven skin tones, and reduces elasticity is more predominant if you get less sleep.

3. Don’t Worry About Your Weight

Worry about your waist circumference.  This is more important than your body mass index.  Your waist circumference is one of the strongest predictors of current and future health.  Even thin women who carry their weight in the abdomen have three times the risk of dying as thin women whose waist sizes are smaller.

4. Do Yoga

Yoga slows down the aging process by increasing DNA-protecting telomeres.  It also helps build stronger bones to help prevent fractures, improve balance and can be great therapy for rheumatoid arthritis and musculoskeletal pain.

Yoga can also help you trim your waist line (see #3), prevent heart disease, and it will make you feel good.  The best part - it can be done right in your own living room.  We have everything you need to get started right here with our brands, Gaiam, SPRI and Natural Fitness!

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As the warm weather arrives, the heavy clothes start to shred; it’s time to work off that winter weight.  Here are 10 things you should start eating today to get into shape and feel healthier!

  • Sweet Potatoes: Did you know they have tons of fiber, potassium, beta carotene, and vitamin C? They are so full of flavor they don’t need much sprucing up! This can save you a ton of calories.
  • Nuts: They are great to help you curb hunger between meals. They're high in fiber, protein, and heart-healthy fats. They can promote weight loss and improve cholesterol levels. But eat them in moderation – they’re loaded with calories!
  • Raw vegetables: This makes a great snack! They’re full of water to help keep you full, they satisfy the desire to crunch, and they’re low in calories.
  • Eggs: A great source of protein and other nutrients, one egg only has only 75 calories! Your body will burn more calories digesting a protein than carbohydrates! If you have high cholesterol, choose egg whites, which are cholesterol free but still packed with protein!
  • Greek yogurt: Greek yogurt has twice as much protein as regular yogurts and takes longer to leave your stomach, keeping you satisfied longer.
  • Quinoa: (Pronounced keen-wa), is a whole grain cooked just like rice, and has 8 grams of protein and 5 grams of fiber in one cup, along with vitamin E, zinc, iron, and selenium.
  • Pears and apples: They are high in water content, and the peels have extra fiber!
  • Watermelon: is rich in water and keeps you full longer. It’s also a good source of vitamin A and C and the antioxidant lycopene.
  • Green Tea: Studies have suggested that drinking green tea several times a day may actually promote weight loss by stimulating your body to burn abdominal fat. It contains catechins that affect the metabolism.
  • Coffee: It actually stimulates the metabolism. It may sound too good to be true – but don’t overdo it. Water is still your best beverage of choice along with the green tea.

Although you've probably seen these foods on a list like this before, hopefully seeing them again will help you make better choices. Making healthy food choices today will equal a healthy life tomorrow.

If you'd like to add exercise into your new (or existing) healthy routine, Wholesale Point has the accessories to assist you. Our strength training section has products such as dumbbellskettlebells, medicine ballsresistance bands and even kickboxing and martial arts equipment. Or perhaps you’d like to try yoga or pilates?  We've got exercise mats,  accessories, and balance and stability products including foam rollers. We also have heart rate monitorspedometers, and other equipment to keep your exercise goals on task!

Keep checking our website for details on new products and brands as we expand our catalog! Don’t forget to like us on Facebook and follow us on Twitter for daily reminders and updates as well!

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Will you help spread the word?

Deep vein thrombosis (DVT) is a blood clot that forms inside a vein, usually deep within your leg. As many as 900,000 Americans a year get one, and up to 100,000 die because of it.*

Awareness is the first defense. You can help prevent DVT by sharing the following graphics with your customers on your sites, social media channels, or in your emails.

Tip: SIGVARIS will share one image per week in the month of March on the SIGVARIS Facebook, Instagram, and Twitter social media channels (linked in the footer of this email). Sharing these posts is an easy way to participate.

  • Tuesday, March 6 @ 1 p.m.
  • Tuesday, March 13 @ 3 p.m.
  • Tuesday, March 20 @ 8 a.m.
  • Tuesday, March 27 @ 9 a.m.

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