Sometimes it is required to install plugins via FTP.
And some backups via apposite plugins may fail; so please be sure to backup the database exporting it every day.
The time of loading your website for the first time is normal. Please remember that this is a shared hosting, and you share the server’s resources with other people.
You can’t backup your website on free hosting via WordPress plugins, because of the file size limit of 10 MBs. You must upgrade to Premium Hosting to remove the limit.
Export the SQL file from phpMyAdmin on the WordPress database to a folder for backups, uninstall and delete any data from UpDraftPlus, and download the wp-content folder on your computer on a folder for backups with a FTP client.