Six-minute walk and one-minute sit to stand tests

1. Find a space in your home such as a corridor or a flat, outdoor path which is clear of obstacles. This is your walking track.
    
2. Now measure the length of your walking track in metres using a tape measure. Make sure there is enough space to turn around at each end of the track.
    
3. Before you start the walk, measure your breathlessness using the BORG scale (see 'the Borg scale' section below) and write down the result. If you have an oxygen probe, measure and write down your oxygen level and heart rate in the table.
    
4. Set a timer for six minutes. If you can, ask someone else to time the test and tell you when the six minutes are up.Walk up and down your walking track at a comfortable pace continuously for six minutes. Stop and rest if you need to and then carry on (any rest times are included in your six minutes). Stop if you feel unwell.
    
5. Count each length you walk (if you have someone helping you to time the test, ask that person to count the lengths as you complete them too). 
    
6. When the six minutes are up, measure your breathlessness using the BORG scale and write down the result. If you have an oxygen probe, measure and write down your oxygen level and heart rate in the table on the next page.
    
7. Now work out the distance you have walked by multiplying the number of lengths of your track completed by the track length:
   For example:
   Your walking track is eight metres long and you have completed 15 lengths.
   Multiply 8 x 15 = 120. So, you have walked 120 metres in six minutes.
    
8. Write down these results in the table so you can share them with us at your appointment.

Six-minute walk test at home: video instructions

1. Place the back of the chair against a wall to stop it moving while you are doing the test.
    
2. Before you start, measure your oxygen levels and heart rate using your pulse oximeter and measure your breathlessness using the BORG breathlessness scale (see 'the Borg scale' below). Write down all the results in the table.
    
3. Set a timer for one minute. Make sure you put the timer so you can see it easily when you are doing the test (if you can, ask someone else to time the test).
    
4. Sit down in the chair so that your feet are flat on the floor.
    
5. Then put your hands on your hips, let them hang by your sides or hold them loosely together.
    
6. Stand up from the chair until your legs are completely straight – making sure that you do not use your hands or arms to help you. Then sit back down again. This counts as one sit to stand.
    
7. Continue sitting up and down on the chair as many times as you can in one minute.
    
8. Rest for a few seconds if you need to during the test, and then carry on if you can.
    
9. Stop the test at any time if you feel unwell, have chest pain, dizziness or severe breathlessness.
    
10. When you finish the test write down how many sit to stand exercises you completed in one minute.
     
11. Then measure your heart rate and oxygen levels using the pulse oximeter and your breathlessness using the BORG scale.
     
12. Write down these results in the table so you can share them with us at your next appointment.

The BORG scale is a simple way to measure how your breathing feels during exercise. The scale below ranges from 0 (no breathlessness) to 10 (maximum breathlessness). When exercising you should always aim to be moderately breathless which is 3 on the BORG scale. If you are too breathless to speak or cannot say more than one word at a time, you may want to slow down or take a short rest.

0	Nothing at all
0.5	Very, very slight (just noticeable)
1	Very slight
2	Slight (light)
3	Moderate
4	Somewhat severe
5	Severe (heavy)
6
7	Very severe
8
9
10	Very, very severe

Test results

Write the results of your six-minute walk test and/or one-minute sit to stand test down on the table below:

Do not worry if you are unable to complete the sit to stand test because you have joint pain or shortness of breath, for example. Just tell us during your video or phone appointment.