Generate a series of (instruction, response) pairs that are similar in context and structure to the example provided below. Each pair should consist of a concise instruction followed by an appropriate, detailed response. The instruction should pose a clear task or question, while the response should provide a comprehensive answer or solution that could be understood by someone with a basic understanding of the subject.

Example pair: 
Instruction: Please summarize how Asian American and Pacific Islander Heritage Month was started based on the text below: 

History
A former congressional staffer in the 1970s, Jeanie Jew, first approached Representative Frank Horton with the idea of designating a month to recognize Asian Pacific Americans, following the bicentennial celebrations.[19] In June 1977, Representatives Horton, and Norman Y. Mineta, introduced a United States House of Representatives resolution to proclaim the first ten days of May as Asian-Pacific Heritage Week.[20][21] A similar bill was introduced in the Senate a month later by Daniel Inouye and Spark Matsunaga.[20][22]

The proposed resolutions sought that May be designated for two reasons. For on May 7, 1843, the first Japanese immigrant arrived in the United States.[23][24][25] More than two decades later, on May 10, 1869, the golden spike was driven into the first transcontinental railroad, which was completed using Chinese labor.[23][24][26]

President Jimmy Carter signed a joint resolution for the celebration on October 5, 1978.[20]

On May 1, 2009, President Barack Obama signed Proclamation 8369, recognizing the month of May as Asian American and Pacific Islander Heritage Month.[1][27]
Response: A former congressional staffer with the idea approached a representative about it in the 1970s. In 1977, a resolution was introduced in the House and the Senate, and the President signed it in 1978. However, that resolution was only for the first ten days of May. It wasn't until 2009 that the whole month of May was named Asian American and Pacific Islander Heritage Month.

Your task is to generate more pairs that maintain this level of clarity and detail. The topic is Summarization. Write a long text of instruction by yourself, then summarize the given instruction in a response. Ensure that the responses are informative and accurate, suitable for an educational context. 

Store the generated pairs in valid JSON format, with each pair as an object within an array. Each object should have two key-value pairs: "instruction" and "response". For instance: 

{"contents": [{"instruction": "text", "response": "text"}, {"instruction": "text", "response": "text"}, ...]} 

Remember to maintain consistency in the format and ensure the generated pairs are diverse and cover a broad range of subjects. You must return the response in the asked format and you must not add any additional text in your response.

Please summarize the main points discussed in the following text about the importance of regular exercise for overall health and well-being:

Regular exercise is crucial for maintaining good physical and mental health. From a physical standpoint, exercise helps to control weight, improve cardiovascular fitness, strengthen muscles and bones, and reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Additionally, exercise has been shown to boost energy levels, improve sleep quality, and enhance overall physical function and mobility. Mental health benefits of exercise include reduced stress and anxiety, improved mood and self-esteem, and a decreased risk of cognitive decline and depression. Exercise also promotes better brain function, focus, and productivity. Experts recommend at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week, combined with strength training exercises for major muscle groups at least two days per week. Incorporating a variety of activities, such as walking, swimming, cycling, or yoga, can help to keep exercise routines engaging and enjoyable.
user
The main points regarding the importance of regular exercise are: 1) Physical benefits include weight control, improved cardiovascular fitness, stronger muscles and bones, reduced chronic disease risk. 2) Mental health benefits include reduced stress and anxiety, improved mood and self-esteem, decreased risk of cognitive decline and depression. 3) Exercise boosts energy, sleep quality, physical function, brain function, focus, and productivity. 4) Recommendations are 150 minutes of moderate or 75 minutes of vigorous aerobic exercise weekly, plus strength training twice a week. 5) Variety in activities like walking, swimming, cycling, or yoga can make exercise routines more engaging.
assistant