Hi,
if you look in your documents folder you should find a folder called 'Outlook Files'. Inside there are files relating to each Outlook accounts and saving this folder is is as good as backing up your messages and contacts. Just remember that when you recreate an account in the new Outlook that you'll need to create it manually and browse to the location of the above folder (just pop it back in the documents folder).
As to your other question, this web page should be of some help:
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