A study found that vigorous intense activity in one minute bursts can extend life due to all causes, cardiovascular events and cancer.
Try to move your body at least once every 30 minutes to offset the negative effects of sitting and keep muscles activated throughout the day.
A diet with low protein and highly processed foods is associated with more calories consumed, and may relate to the obesity problem.
It is not bad to do the same exercises every day. Do what you enjoy. If you are plateauing or getting injured, try to switch it up.