Bruised Rib

I am a 46 year old man in reasonable fitness. Yesterday doing mini obstacle course I tripped on the jump in and out of tires bit and bruised a rib (No9 the middle false rib), it's like having a stitch all the time. What timescale would be about average for recovery?

Also what exercise would be OK, I am thinking exercise bike and swimming in the main?

I am not expecting specific advice just a guestimate.
mate- I heavily bruised my ribs a few years ago. It wasn't that painful so I just cracked on as usual and lifted and excercised n ormally. The next day I was in a world of pain and I had to get anti inflamatories which took a few painful days to take hold. Long and short of it, I'd advise 10 days rest.
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