Practice choosing between Present Perfect Simple vs. Present Perfect Progressive

They --have been workinghave worked on this project for three hours .

She --has been studyinghas studied at this university since September .

We --have livedhave been living in this city for ten years .

He --has readhas been reading that book for the last week .

I --have been cookinghave cooked dinner for the past hour .

They --have visitedhave been visiting many countries over the past few years .

She --has cleanedhas been cleaning the house since morning .

We --have been paintinghave painted the fence all day .

He --has runhas been running every morning for a month .

They --have been discussinghave discussed the issue for hours .