Update

Back up your data, check your applications for compatibility, and depending on which Mac model you have, click on Mojave, Catalina, Big Sur, or Monterey; it needs to be at least a 2012 one, or a 2010 desktop Mac Pro upgraded with a Metal-capable graphics card, to run a higher OS. If you get a Mac App Store preview page, change the https at the beginning of its address to macappstore.

Catalina and newer won't run 32-bit software; download and use Go64 to scan for it. To look up other programs, click here.

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Year and model of your computer would dictate as to wether you can and to what you can update too. Anything above Mojave will not run 32 bit programs.

https://support.apple.com/en-us/HT211683

If you go above Mojave download and run this.

https://www.stclairsoft.com/Go64/