you don't have to follow those for every page, it's ok to have some pages with no internal link within the content as for the text, yeah, you could make it longer but again, not all posts need to be that long, 300-500 words post are ok from time to time as well.
It says pretty clearly what to do, IMO you could follow the steps to improve your on-page. Not necessary but hey, more content, interlinks, kw in subheading will only do good for you so why ignore it...
This might be the most important one. Generally, the most important content gets the most links. So adding links from other pages on our site to the page in question (internal links because they are from your site) lets the search engines know you value the content of that page. Links from other sites to that page lets the search engines know other authors value your page. Of all the things reported, I agree it's the most important and recommend fixing it.
Having said all that, there are exceptions to every rule.
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