WordPress update problems, PHP version not adequate

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Hi, as the title suggests, I have problems updating wordpress because I don’t have the appropriate PHP version

the error message is: You cannot update because WordPress 5.2.3 requires the version of PHP 5.6.20 or higher, instead you are running version 5.4.45-0 + deb7u2.

the site is http://www.aeki.biz and is hosted on TopHost

could you help me out? I’m not an expert

before major updates do I need to check the site, plug-ins or anything else?

Thanks in advance