Our expert says:
Cardio will help, certainly, and so I agree that you need to start doing it. First thing is to choose which one you'll go for - that should be done based on what you'll enjoy the most - if you think you'll enjoy running/walking, as opposed to cycling, then go for it! The goal is probably to get yourself up to 45 to 60 minutes a day, 5 or 6 days a week. You'd obviously need to build up to that, so the best is to begin at maybe 20 minutes (where you might even alternate 2 minutes on, 1 minute rest) and then work your way up. Your own fitness will dictate this programme.
As for the bench press, i think start with the traditional straight bench press for now, it simplifies life a little. Usually the bench press is done with the bar, so I gather you'll be using the dumbbells, which is fine, you'll just be working each arm separately (a good thing sometimes because you don't compensate with the stronger for the weaker arm).
Try also pectoral flys using the dumbells - you'll find images of this if you do a google search for the exercise.
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