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 this blog excerpt for me in under 75 words. 

Craft is a gateway to story 

Crafts are a beautifully visual and tactile way to help a story stick (literally and metaphorically). You don’t need to be the next Picasso or have the world’s best idea – that’s what Pinterest is for! Craft can bring the pages in a book to life, helping children to explore characters and events in a playful way that contributes to their understanding, learning and development. Craft can deepen the personal connection between a child and the Bible story. 

Craft is a gateway to conversation 

Children and grownups alike talk more openly when their hands are busy. When I taught as a nursery teacher, I had many conversations with children whilst they were engrossed in craft. When talking with a child about a Bible story, relate it to their own experiences, such as their family, home or favourite toy. e.g. “Who do you love? (Mummy/Daddy/Grandpa etc.) Did you know we have a heavenly Father, Daddy God, who loves us too?” Conversations are so important, and craft can spark ‘lightbulb’ moments in a child’s faith journey (and so can play time, snack time, and take-home activities!) 
Response: Crafts help stories stick because children explore characters and events in playful ways. They're connecting with the Bible stories in ways that encourage understanding, learning, and development. They're also more likely to talk openly when their hands are busy crafting, allowing time for discussing the stories and relating them to their own experiences. This helps them grow in their faith. 

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: The benefits of regular physical activity are numerous. Physically active individuals tend to have lower rates of chronic diseases such as heart disease, diabetes, and certain cancers. Exercise also improves mental health by reducing symptoms of depression and anxiety, enhancing mood, and boosting overall well-being. Additionally, regular physical activity helps maintain a healthy weight, strengthens muscles and bones, and increases longevity.
user
Regular physical activity lowers chronic disease rates, improves mental health, helps maintain healthy weight, strengthens muscles and bones, and increases longevity.
assistant