Recently and lately can be used with both tenses.
So, you should look for other indicators.
Recently/lately, I have been feeling really tired.
Recently/lately, I have felt really tired.
I have been feeling tired.
I have felt tired.
She has been watching too much television lately.
She has watched ... lately/recently.
She has been watching too much television.
Have you been exercising lately?
Have you exercised lately?
Have you been exercising?
Mary has been feeling a little depressed.
Mary has felt depressed lately/recently.
Mary has been feeling a little depressed lately/recently.
Lisa has not been practicing her English.
She has not practiced her English recently/lately.
Lisa has not been practicing her English lately/recently.
What have you been doing?
What have you done? [a completed action]