I backup via my web host monthly (they do the backup, I download the files). It includes all databases and email accounts. I do kiwitrees tables and email. I’ve narrowed down my SQL databases to essentials so if I have the room on my plan (GBs), I try to do backup twice month. I have 30 days to recover loss, in fact I checked trash for the database I deleted (stories) but it was too long ago.
I do export my GEDCOMs locally. From day 1 (PGV) I’ve been doing that.