[H] Outlook 2007 export

[Winterlight]

I know there are serious Outlook users on the list. I have a friends 
PC with a lot of data in their Outlook 2007 program. They have a new 
PC with Office 2007 so they want to export from the old, and import 
to the new. A data check shows they have have a business contact 
folder, two personal folders, and a email folder. What is the easiest 
way to accomplish this? Is there any freeware that will make this 
easy? Also once I do this can I import all the Outlook email to their 
GMAIL account? Thanks