how to check my adobe flash player is updated or not? my software macOS Sierra

The easiest way is to go to Flash Player Help - this page has a check for the status of your player, with a link to the updater should it be necessary. Never get Flash from any other source then Adobe's own site - there is a lot of malware masquerading as Flash updates.

Read Flash Player Help.

To uninstall it read Uninstall Flash Player for Mac OS

You're better off not using Adobe Flash Player at all. Not only is it no longer required for most websites, it is outdated technology whose end of life has already been announced. It also remains a potential vector for malware intrusion, as well as being leveraged for scams of various descriptions: Beware bogus Adobe Flash "installers"

If you find that you cannot live without it, then reinstall it from Adobe's website, here: Adobe Flash Player download. As with all software installations it's up to you to keep it updated.

Arulnathanfm wrote:

is it really good to remove adobe flash player

Yes.

Its primary purpose has been reduced to delivering advertisements that consume copious amounts of bandwidth, slow down web browsing, and consume battery power. That's in addition to the other reasons I stated.

https://helpx.adobe.com/flash-player/kb/uninstall-flash-player-mac-os.html#main_ uninstall

Click here and compare the displayed version with the ones listed in the table.

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In System Preferences > Flash Player > Updates > Check now.

Arulnathanfm wrote:

In updates there are two check boxes do I need to check both

Yes, if you have both installed.

Arulnathanfm wrote:

is it really good to remove adobe flash player

If you don't use it, uninstall it.

Yes.