what macos version should i update to for my mac book 2017 air

my spec is storage 120gb ram 8gb Intel processor i have extra 1 tb ssd

i wanna install to newer version cause i need Microsoft teams and some other software for my uni which version should i go for sonoma or sequoia? and what the recommended installation method through usb or the cloud?

ps: i never used this software this is my first time using so give me advice what to look out for thanks