I've been using vi for over 20 years and I still use arrows for navigation unless I'm on an absolutely hideous terminal that refuses to handle arrow keys properly. And even then you can usually do some termcap/terminfo magic to make arrows work properly not just in vi but all your curses apps.
There are some die-hards who refuse to take their fingers off the home row to do anything, but in reality the milliseconds you might shave off here and there by using hjkl instead of arrow keys, or elaborate vim commands instead of OS-native keyboard navigation, they're never going to add up to the hours you spend peering at code trying to figure out what it does, or waiting for a compile, or running unit tests, or a million other things developers do every day.
That said, I still use (and maintain) a vim extension for VSCode. I use vi/vim style navigation almost every day at work, on and off, alongside OS-native keyboard navigation and IDE-specific shortcuts. The value of knowing vi is that any time you are logged into a remote server you can just run it and know it will behave the way it always did.
My personal recommendation is learn vi "to an acceptable degree" and then stop. vi is the thing that is available everywhere. Busybox-based distros like Alpine and the BSDs don't have vim out of the box, and some container-based versions of established distros like Fedora have a very cut-down version called vim-minimal, so if you start to depend on more advanced vim features, you will be annoyed or confused when you are in an emergency situation and they aren't there.
Personally I don't think it is worth the effort to learn esoteric vim commands or trick out your install, unless you are interested in it just for the sake of learning something new. A lot of vim users will tell you it's worth the effort, but they can't really be objective because of the sunk cost of having spent so much time learning it and setting it up in the first place. My .vimrc is about 20 lines, the first of which is an exact copy of the .exrc I've been using since 1998. When vim is available, it gives me a slightly nicer experience than vanilla vi. When it isn't available, I can still do everything I need to do. And when I'm in VSCode and the muscle memory tells me to df- or JJJ, well that works too.