present perfect simple or continuous

Use both tenses to talk about situations or repeated actions which started in the past and continue into the present.
Often there is no important difference, particularly with verbs such as work, live, study

PRESENT PERFECT SIMPLE

• use  to emphasise a completed action
• use for state verb (know, have, understand, be)
• verbs of short durations (drop, start, finish, leave, break, lose, etc)
• answer questions such as: How many? How much? How far?

PRESENT PERFECT CONTINUOUS

• use to emphasise a continuous or repeated activity
• often used for verbs of longer duration (wait, stay, run, play, sit, stand, etc,)
• used when there is present evidence of a recent activity (You look hot. Yes, I've been running)