The backup will include the database and the uploads (if they are not on S3). app.yml is not in the backup, as Discourse cannot read it.
What I recommend for most people is having the backups on S3 and app.yml somewhere that you can get it if there is an emergency. Then you can build a new container with the app.yml and restore it from the command line. But if you have the technical chops to backup/restore postgres with some other tool, and images on on S3 (or maybe you have them backed up some other way too), then you can just rebuild the container and you’re back up.
Or maybe you want to have multiple continually mirrored postgres servers and then arrange to automatically switch to the backup if the primary goes down.
There are a zillion ways to provide more frequent backups than Discourse provides. If you need more frequent backups, then you’ll need to do them some other way.