i have a 2012 os hi sierra which is no longer supported.

High Sierra came out in 2017 – so I take it that you are referring to a 2012 Mac of some sort.

If it is any of the 2012 MacBook Pros, you can only update as far as Catalina. Catalina breaks 32-bit software. It is five versions behind the current version of macOS (Sequoia) – and three versions behind Ventura (the oldest of the "most recent three" that vendors like Adobe and Microsoft support.)

How to download and install macOS - Apple Support

Catalina is recent enough to run current versions of the Firefox Web browser, the LibreOffice office suite, the GNU Image Manipulation Program (GIMP), and the commercial Affinity V2 applications (Photo, Designer, Publisher). But if you want to run current versions of macOS, and current applications from the likes of Adobe and Microsoft, you'll need to get a much newer Mac.