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: Give me the main idea of this post about coral reefs by writing a summary sentence for me.

Pollution and a warming planet are destroying coral reefs. Here is what you can do to help.

Reduce, reuse, recycle.
(Above) Plastic and other trash are harming the ocean. Use less plastic. Recycle what you can.

Hands off!

Coral reefs are delicate. Look, but do not touch. Stepping on or touching coral can hurt it.

Use a safe sunscreen.

Sunscreen can contain chemicals that harm coral. Look for bottles marked “reef-safe.”

Fight climate change.

Walk. Bike. Reduce the greenhouse gas you produce. The planet will thank you.
Response: Climate change and pollution are hurting delicate coral reefs, but you can help protect them by recycling, biking instead of driving and using sunscreen without harmful chemicals.

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.

Summarize the main points made in this passage about the benefits of regular exercise:

Regular exercise offers numerous physical and mental health benefits. Physically, it can help control weight, reduce the risk of chronic diseases like heart disease and diabetes, build and maintain strong bones and muscles, and improve mobility and flexibility as you age. Exercise also boosts mood and energy levels by releasing endorphins and other feel-good chemicals in the brain. It can alleviate symptoms of depression and anxiety, and improve sleep quality. Engaging in physical activity is also a powerful stress reliever, providing an outlet for frustrations and clearing your mind. Additionally, exercise can boost self-confidence and provide a sense of accomplishment. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, along with strength training exercises at least twice a week.
user
Regular exercise provides numerous physical and mental health benefits. It aids weight control, reduces chronic disease risk, builds strength and flexibility, and boosts mood, energy, and sleep quality. Exercise relieves stress, increases self-confidence, and provides a sense of accomplishment. Aim for 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week, plus strength training twice a week.
assistant