I would say that both versions of each sentence were fine.
There is a slightly different nuance to each, however. To my mind, the present perfect presents the action as a whole, whereas the present perfect continuous presents it as if it were in progress.
So the present perfect is as if you were standing outside the action, and the present perfect continuous as if you were standing inside the action. The latter therefore gives you a more vivid or emotional sense of the process.
Other members may have other views, though!
All the best,