Kia Orana! Here is the definitive guide to the 20 Best Things to Do in Cook Islands, promising to fill your itinerary with memories that last a lifetime!
While Rarotonga is the vibrant hub and Aitutaki the postcard legend, the true magic lies in the blend of culture, adventure, and pure, unadulterated relaxation.
And – because guess what? We live here in this beautiful paradise. So don’t feel overwhelmed starting from scratch with the first steps of an itinerary. We can’t wait to share what truly are the absolute top things to do in Cook Islands!
Hey! We are Away With The Steiners. Wondering about living in Rarotonga, Cook Islands?
Rarotonga – Best Things To Do In Cook Islands
Rarotonga, or simply ‘Raro’, is where most visitors begin and end their journey. This is the main island of the Cook Islands and is where the international airport is.
Circling the entire island in just 32 kilometres (20 miles) with just one main ring-road, it’s a paradise ripe for exploration! There are some great free things to do in Rarotonga and some cool activities that are highlights just by hiring a scooter and road-tripping the island!
1. Cross Island Trek to The Needle
This challenging but rewarding four-hour trek cuts right through the mountainous jungle interior of Rarotonga. The highlight is the ascent to Te Rua Manga (The Needle), a distinctive rocky spire offering panoramic views of the island’s lush valleys and the surrounding reef-fringed lagoon.
- Tip: It’s highly recommended to go with a local guide, such as Bruce from Maunga Tours, for safety, local knowledge, and fascinating insight into the island’s flora and fauna. This is not a hike that is recommended to do unguided.
2. Snorkel Aro’a Beach – Best Things To Do In Cook Islands
Rarotonga is encircled by a fringing reef, creating calm, shallow lagoons that are perfect for snorkelling. The Tikioki Marine Reserve (often called Fruits of Rarotonga) and Aro’a Beach Marine Reserve are two of the best. The water clarity is superb, and the reef is a vibrant sanctuary for countless colourful tropical fish, including Giant Trevally.
- Tip: Wear reef shoes while snorkelling. Bring your own mask and snorkel or hire locally. Go around mid-tide for the best visibility.
3. Indulge at the Muri Night Markets
Forget fine dining—the real culinary heart of Rarotonga is the Muri Night Market. Open four nights a week (Tuesday, Wednesday, Thursday, Sunday), this is where locals and tourists gather to sample a huge variety of affordable, authentic island food and other treats.
Think fresh Ika Mata (raw fish marinated in coconut cream), sizzling BBQ plates, giant skewers, and decadent tropical desserts. It’s worth it even if you aren’t staying in Muri!
- Tip: Arrive early (around 5:30 PM) to beat the queues for the most popular stalls.
4. Cruise the Muri Lagoon on a Lagoon Cruise
This is the classic Raro experiences and hands down one of the top things to do in Cook Islands!
Muri Lagoon is one of the island’s most famous and beautiful sights. A lagoon cruise, like those offered by Captain Tama’s or Koka Lagoon Cruises, is a must-do.
You’ll spend a fun-filled half-day snorkelling, enjoying a delicious fish BBQ lunch on a motu (islet), and being entertained by the talented crew’s singing, drumming, and coconut-husking demonstrations.
5. Experience an ‘Island Night’ Cultural Show
Immerse yourself in the rich Polynesian culture with an award-winning ‘Island Night’ show. Venues like Te Vara Nui Village or Highland Paradise offer a sensational evening of traditional Cook Islands dancing, drumming, and storytelling, often culminating in an incredible fire-knife dance. The experience is typically paired with a huge buffet of local delicacies prepared in an umu (earth oven).
6. Visit the Punanga Nui Market
This is the Saturday morning hub in Rarotonga. The Punanga Nui Market in the capital, Avarua, is the place to be every Saturday morning! (Trust us; even living here we go every Saturday!).
It’s a colourful spectacle of local life, where you can buy beautiful black pearls, hand-printed pareus (sarongs), fresh produce, carvings, and arts. Plus, absolutely delicious breakfast, brunch and local snacks, fruits and treats. It’s the perfect spot to pick up unique souvenirs and interact with local vendors.
7. Drive the Island on a Scooter (and get your license)
The quintessential Rarotonga experience is circumnavigating the island on a rented scooter.
Before you hit the road, pop into the Avarua Police Station to take a short theory or practical test and obtain a unique Cook Islands Visitor Scooter License—a fantastic souvenir in itself!
8. Watch the Sunset at Black Rock (Tuoro)
Located on the northwest coast, Black Rock is a striking outcrop of dark volcanic rock against the beautiful blues of the lagoon. It holds profound spiritual significance as the place from which the spirits of the deceased are believed to depart for Avaiki (the ancestral homeland).
It’s also one of the best spots on the island for catching a glorious, fiery sunset!
9. Explore the Island’s Interior on a Raro Safari Tour
This is the ultimate off-road adventure tour in Rarotonga. Hop aboard an open-sided 4×4 Jeep to get off the main road and deep into the lush, rugged interior.
These tours climb up to incredible lookouts, explore the backroads and historic sites, and provide a fascinating look at the agricultural heart of Rarotonga, complete with engaging local commentary.
10. Attend a Sunday Church Service
The Cook Islands Christian Church (CICC) is central to island life. Even if you aren’t a regular church-goer at home, attending a Sunday service is a powerful, memorable cultural experience, known for its breathtaking a cappella harmonies and traditional dress (women in white dresses and floral hats).
Services are held across the island, with the beautiful white churches of Avarua or Arorangi being particularly popular.
Aitutaki – Best Things To Do In Cook Islands
A 45-minute flight north of Rarotonga, Aitutaki is a magical triangle-shaped atoll famous for having the most beautiful lagoon on earth.
It is quite literally touted as the most beautiful lagoon in the world!
11. Cruise the Aitutaki Lagoon to One Foot Island
This iconic day trip is the undisputed No. 1 things to do in the Cook Islands. The full-day lagoon cruise takes you across the vivid, crystalline waters to several uninhabited motus.
One Foot Island (Tapuaetai) is the star, boasting a pristine white-sand beach and the famous post office where you can get your passport stamped with a unique foot-shaped seal.
It is also possible to do this is a day trip from Rarotonga to Aitutaki.
12. Aitutaki Banyan Tree
Driving through the enormous, overarching banyan tree near the village of Vaipae is a truly iconic Aitutaki experience.
Renting a scooter is the best way to navigate this living, leafy tunnel, which feels like entering a secret green world. It’s a moment of natural beauty and a photo stop you won’t forget!
13. Snorkel with Giant Trevally
While on a lagoon cruise or a dedicated snorkelling trip, you have the chance to swim alongside the majestic Giant Trevally (GTs). These large fish are often found near the reef passages and are an awe-inspiring sight in the crystal-clear water.
14. Hike Maunga Pu
This is a short, relatively easy hike (about 30 minutes up) to the highest point on the main island of Aitutaki. Maunga Pu offers a spectacular 360-degree view of the entire atoll. From here, you can truly appreciate the incredible scale and mesmerizing colours of the lagoon.
15. Kayak or Kiteboard the Flats
Aitutaki’s shallow, expansive lagoon is a world-class kitesurfing destination. Consistent trade winds, flat water, and warm temperatures make it ideal for all levels, particularly near Honeymoon Island. Or hire a kayak or paddleboard from your accommodation and go out for a paddle!
The Southern Group – Best Things To Do In Cook Islands
There are 15 islands in total in the Cook Islands. But the beautiful other southern islands – Rarotonga and Aitutaki aside – are also accessible with a short flight. These are more off the beaten track things to do in Cook Islands. So for the true adventurer, the other Southern Group islands offer a glimpse into a more untouched, traditional Polynesian life.
16. Atiu Anatakitaki Kopeka Caves
On the ancient volcanic island of Atiu, known as ‘The Bird Island’, you can take a guided tour into the incredible limestone cavern system. The highlight is the Anatakitaki Cave, home to the unique Kopeka bird, a swiftlet that navigates the pitch-black cave using echolocation, just like a bat. It’s a truly unforgettable experience.
17. Relax at a Tumunu Bush Beer Hut (Atiu)
The Tumunu is a traditional gathering place on Atiu where locals socialise and share a homemade brew made from fermented orange or banana (often called ‘bush beer’). It’s a unique social ritual and a fantastic way to meet the islanders and hear their stories.
18. Explore the Makatea Coast and Caves (Mangaia)
Mangaia is the oldest island in the Pacific and is ringed by makatea—fossilised coral cliffs. Explore its interior and the numerous caves, such as Tuatini or Te Rua Rere, with a local guide. The island’s dramatic landscape and ancient history are a fascinating contrast to the low-lying lagoons of Rarotonga.
19. Find the Golden Shells (Mangaia)
While on Mangaia, look out for the tiny, iridescent Golden Shells (Pupu), which are traditionally used to make beautiful necklaces. The shells are found along the beaches and are a prized local craft.
20. Swim in the Coral Gardens and Sinkholes (Mauke & Mitiaro)
The outer islands are dotted with hidden gems. On Mauke, you can find the secluded Vai Tango cave pool, perfect for a cool, freshwater dip. On Mitiaro, you can swim in the twin brackish lakes, or on all three makatea islands, explore the unique coral gardens and sea-cave sinkholes formed in the limestone.
A Final Word – Things To Do In Cook Islands
The Cook Islands are a destination defined by its relaxed atmosphere. No matter which of these 20 activities you choose, remember that the true joy of the Cook Islands is embracing the gentle rhythm of ‘island time.’
The people, the culture, and the jaw-dropping natural beauty are waiting to welcome you with a warm Kia Orana—may you live a long and fulfilling life.
Read More About Travel to Rarotonga
- 10 Foods To Try In Rarotonga.
- 5 Best Fishing Charters In Rarotonga.
- All About The Rarotonga Bus.
- Hiring A Scooter In Rarotonga.
- Renting A Car In Rarotonga.
- 15 Best Holiday Homes In Rarotonga.
- 11 Best Tours & Adventures In Rarotonga, Cook Islands.
- Is Dengue Fever A Worry For Travel To Rarotonga?
- Transport And Getting Around Rarotonga.
More About Travel Planning for Cook Islands and Beyond
These are the companies we use and that we would recommend to anyone planning and booking travel.
- Booking.com – The best all-around accommodation booking site that constantly provides the cheapest and lowest rates. They have the widest selection of budget accommodation. Easy to filter and sort into price and availability with all the extras you are looking for.
- Skyscanner– This is by far our favourite flight search engine. They are able to search small websites and budget airlines that larger search sites often miss. We book all our flights through Skyscanner.
- GetYourGuide– Get Your Guide is a huge online marketplace for tours and excursions offered all around the world. Everything from walking tours, to street-food tours, cooking classes, desert safari’s and more!
- SafetyWing – A global travel insurance that covers people from all over the world while outside their home country. You can buy it short or longterm; and even if you are out of the country.
- World Nomads – Travel insurance tailored for longterm travel including those who have already left home. Make sure you have travel insurance before holidaying to Rarotonga!
Hi! I’m Sarah. I am the self-confessed dreamer, travel-schemer and the main editor behind this blog. I love to write, and it is a dream come true to share so many experiences together and inspire others in our stories.
