Not to be too cranky, but the rationale for avoiding the arrow keys is to keep your hands on the home row. So anything useful you find to do with them, if you do it often, will be inefficient.
Good point and something I should've written in the post. Text moving is not something needed very often, but I find using arrows in this case more pleasant than <gv or [egv. In normal mode, I'll usually use <<, because I'm already used to it.