No, these settings cannot be changed on free hosting. It sounds like these are recommendations though, so you can ignore them (do note that it may cause issues, so finding a different host or upgrading would be preferred).
Usually these particular recommendations are safe to ignore.
Changing the maximum PHP execution time from 1 minute to 10 minutes is only relevant if your code takes more than a minute to run. And our servers are pretty powerful, so if it takes that long, your code must be doing something very strange.
The max upload size in our hosting is 20 MB. But again, this is only an issue if you need to upload files bigger than that, which is also not something we encourage.
So I would suggest to just ignore these recommendations for now and not take action until these limits become a problem.