In my experience, the fact that I can navigate a file without taking my hands off the home row far outweighs any disadvantages hjkl might have.
With emacs, the big point is that you can do so many things in it that you never have to leave it; that also means once you have the keyboard shortcuts memorized, you can use them everywhere - besides editing text, emacs can serve as a mail client, a web browser, an IRC client, a music player, telnet/ssh client / terminal emulator (kind of), you can even play Nethack in emacs.
You can't expect to become fluent in emacs within a couple of minutes, but if you are willing to stick around, the time spent learning emacs pays off big time.