How to update ios 7 to iphone 4?

What are the steps to updating my iphone 4 to ios7?

i have an iphone 4 and i want to update it to ios7 but a couple of things are stopping me:

1.) i did not get the last update so i don't know if that has something to do with it
2.) i'm kinda afraid to update ios because last time i updated it, i lost all my pictures and contacts and i don't want that to happen again. I do have icloud set up but i really don't know how that works.
3.) also it says i have (1) software update but when i go to it i get this message saying "unable to check for update. An error occurred while checking for update. Cancel Try Again." and when i tap "Try Again" it gives me the same thing.
4.) i have no storage left. 0bytes and my 6.4 GB is used. And it says my icloud is almost full. I don't have a lot of apps just way too many photos. I'm willing to dump them all on my laptop or a CD or a flashdrive or something but i don't know how.
5.) Also i can't send or receive text messages. Whenever i try and send one its gets stuck at the sending bubble. Everything is on except my VPN and i'm not sure what that is.

so as you can tell, i'm not very tech savy lol. I doubt anyone will actually read through all that and know what to do but i'm just putting it out there just in case. If nothing works ill just go to the apple store this weekend and tell them.

The New York City Police Department is apparently handing out the above fliers at subway exits encouraging people to upgrade to iOS 7 for its improved security featuring 'Activation Lock'. According to another Twitter follower, they are also (comically) handing out the flyers at Apple Stores where people are walking out with new iPhone 5S/5Cs with iOS 7 installed.

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