R and R Studio version for MacBook Air 'OS Sierra- 10.12.6'

Dear all,

Can you please suggest which R and R studio versions will work on my Mc Book software's version- 'OS Sierra- 10.12.6'.

I downloaded R-3.6.3 as it was written that it is compatible with Mac OS 10 and above.

But not able to figure out which R studio to go for.

Or if I need to update my system's software? If so, can you please guide how. I didn't find any notifications in the 'General tab' under system preferences section.

Thanks!