Using time capsule to improve mac book pro life

[MoonGG]

Hello!
This is my first post here and I'm a beginner so pardon me if I may look dumb.
I have a Mac Book Pro (Mid 2012) running on macOS Sierra 10.12.6 .
Lately it became so slow that I almost stopped using it, that's why I still haven't made the last update.
I also have a Time Capsule which is doing backups since I started using the computer back in "Day 1".
I would like to know if there's a (safe and not to much complicated) way, I can backup all my files on the Time Capsule and "reset" my computer like when it came out of the box.
I'm hoping that by doing this it will improve its performances and maybe extend a little its lifetime.
Is that possible?
Thanks a lot for taking the time to read my issue and maybe give me some tips

 

[techwarrior]

Time Machine backups include all of your bad habits, as well as good file copies, apps, etc.

If you think your Mac is weighed down by a mess of settings and apps, it may be better to do a fresh install.

When you do a restore using migration utility, you can choose Everything (Apps, App Settings, System Settings, User Profile), or just some of the backup items. So, if you are willing to put some time into it, do a reformat of the boot partition from the recovery partition, install a fresh copy of the OS from the Internet, and then open Migration Assistant and restore your User Profile. Then, install just the apps you really need.

But, before you do this take an inventory of apps, note the ones you still use, ones available from Mac App Store, and perhaps download latest versions of non-app store apps you still use. For non-App Store Apps, make sure you have the license keys somewhere so you can re-activate them.