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 a tl;dr on the following text, please. 

If you find a surprise nest, leave it be. “You’re not supposed to mess with it,” says avian ecologist Caren Cooper from North Carolina State University. The Migratory Bird Treaty Act of 1918, a federal law, protects roughly 1,100 native bird species, including eggs and nests. The list includes wrens, finches, phoebes, hummingbirds, doves, killdeer, and robins—all species that often nest around homes.
Response: According to ecologists, you shouldn't touch a found bird nest. The 1918 Migratory Bird Treaty Act protects over 1,000 native birds, eggs, and nests found around homes.

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 benefits of regular physical exercise.
user
Regular physical exercise improves cardiovascular health, strengthens muscles, enhances flexibility, reduces stress, boosts mental health, and helps maintain a healthy weight.
assistant