Facebook: All the time. Virtually everyone I know, virtually every event I go to, virtually every business I frequent keeps their content up to date. I derive great value from it.
Twitter: Hate it with a passion. Primarily use it at conference and other such ad-hoc gatherings. Impenetrable UX (I still have no idea how anything works after 10 years of trying), impossible to get the feed working the way I want it, horrible use of space (somehow way less efficient than Facebook even though it's supposed to be for short messages), threading/replies/etc impossible to follow.
Strava: Post all workouts (multiple per day between bicycle/run/peloton/etc). Follow a handful of people. Non-addictive but I don't necessarily derive a ton of enjoyment from it either. Great for tracking my workout data but the 'social' part is something i don't much care about either way.
Reddit: Almost never; makes me feel like an old grump complaining about 'kids these days'. Every subreddit I try makes me feel like it's 1996 again and everything is new, and everyone is wowed by the same old stuff and rehashing the same old political/religious/etc arguments. It feels 20 years out of date to me. I keep hearing you just need to find the 'right' subreddits for you, but so far, no luck.
Instagram: I use it/post fairly regularly. Not quite sure why. I don't enjoy it more than when I see the same pictures on Facebook.
Likely the way I derive value from these things is that I don't care about brands/influencers/etc. People who really like Instagram and Twitter seem to care more deeply than I do about random people they've never met. The reason I derive more value from Facebook than any of the others is REAL people I actually known and care about are there, and their content interests me. I have no more use for 'online personalities' than I have for reality TV.