Planning a family trip to the Cook Islands and wondering what there is to actually do once you’ve finished admiring the lagoon?Good news – these islands punch well above their weight when it comes to family-friendly adventures.
We’ve explored Rarotonga, Aitutaki, Mauke and Atiu with our kids in tow – scooters, cave pools, banyan-tree swings and all – and discovered that the Cook Islands are one of those rare places where children can still roam barefoot, locals remember your name by day two, and “island time” becomes a way of life rather than a suggestion.
From snorkelling in gin-clear lagoons to swimming in candlelit caves, racing hermit crabs, and watching the waves explode on the reef while you sit in a calm little cove just metres away, here are 30 genuinely amazing things to do in the Cook Islands – tried, tested, and approved.
#1. Snorkel off the shore in Rarotonga
The half-day Muri Lagoon Cruise with snorkelling is great value, but if you feel like just a quick snorkel on your own, Oroa Beach is a top choice for those with younger kids. There is a great mix of sandy patches for swimming and coral clumps for snorkelling, ensuring they don’t get overwhelmed when they’re learning. It’s a nice, quiet beach, and perfect for kids who aren’t confident swimmers yet.
#2. Go in search of a shipwreck on Mauke
The Te Kou Maru, a cargo ship that wrecked in 2010, sits against the reef on the island of Mauke. Keep an eye out for its bulky shape through the dense foliage as you explore the Circle Island Road. If the tide is low, you’ll find a little water-filled depression just to the right of the wreck to relax in. This was one of my favourite things to do in the Cook Islands!
#3. Explore the rough Circle Island Track by scooter in Atiu
You will quickly realise that child safety restraints are non-existent in the Cook Islands. Kids regularly ride on the back of scooters, often secured by a pareo (sarong). Don’t worry, it’s unusual to drive over 30km/h here, and with a population of only around 400 people, there are more wild goats than actual traffic to watch out for.
#4. Relax in tropical island bliss on One Foot Island in Aitutaki
Make your tropical island dreams come true on One Foot Island. It’s incredibly picture perfect, and if I were to spend time on the Aitutaki lagoon again, I would probably just ask them to drop me here and skip the rest of it. It’s perfect for kids due to the great mix of shallow and deeper areas in the lagoon, and the nice shady areas on the actual island. We went with Bishops Cruises to get us there.
This was one of my favourite things to do on the island of Aitutaki in the Cook Islands!
#5. Drive a buggy through the mud in Rarotonga
Raro Buggies are a lot of fun, but don’t wear good clothes, as you will get covered from head to toe in mud. Kids can ride passenger and a highlight is jumping into the swimming hole at Wigmore’s Waterfall to clean up afterwards.
This is one of the most fun things to do on the island of Rarotonga in the Cook Islands!
#6. Swing from the South Pacific’s largest Banyan tree in Mauke
This was an absolute highlight of the Cook Islands for us. You can loosen the reins a little and let the kids be free-range here. Our wonderful guide Clem (who has been swinging from this tree for at least 50 years) just laughed and said, “You are allowed to do that here”, and promptly tied a knot in the tree root for us to sit on.
#7. Jump from the harbour walls in Atiu
The harbour is the only place you can really swim in deep water on the island of Atiu and as a result, it’s popular with the local kids. They will be happy to show you how to make the grandest entrance by backflipping off the wall into the fish-filled water below. Wear socks to help you get out, as walking back up the ramp is a slippery affair.
This is another one of those awesome things to do in the Cook Islands where kids can just be kids.
#8. Listen to the glorious singing at church in Aitutaki
Even if you are a non-believer or don’t regularly attend church, it’s worth attending a service for the beautiful singing. The actual service only goes for around an hour, and for the most part, is filled with the beautiful close-knit harmonies of the congregation in their Sunday bests. It’s both a beautiful oral and visual experience that you don’t want to miss in the Cook Islands.
#9. Race Hermit Crabs in Aitutaki
You can race crabs on all of the islands, of course, but there seems to be an abundance of large ones on Aitutaki. Draw a circle on the ground, place your crab in the middle, and the first one out is the winner. This activity seems to attract more kids that aren’t your own, so don’t do this if you are looking for some peace and quiet.
#10. Swim in a freshwater cave pool by candlelight in Atiu
This is by far, one of the most memorable things to do in the Cook Islands. This experience is incredibly unique, however, it’s only suitable for older kids as they need sure feet to trek in. You will also need a guide to find it (we went with Marshall Humphreys).
#11. Swim under Wigmore’s Waterfall in Rarotonga
Wigmore’s Waterfall is a real highlight and the locals can show you how to climb up the slippery rocks and either jump in or slide down. The water was flowing due to recent rain when we visited, but I’m told it’s a bit disappointing if it hasn’t rained in a while. Make sure you bring insect repellent!
#12. Check out the divided church in Mauke
This church is really unique. Built in 1882, the villages disagreed on the interior decorations so a wall was built down the middle and it was decorated in two different styles. Eventually the wall was removed, and now the minister stands with a foot on either side. It’s very obvious where the two different styles meet and even if it didn’t have this strange quirk, this particular church is quite lovely with bright decorations and stained glass windows.
This is one incredibly unique sight-seeing opportunity in the Cook Islands.
#13. Hire a kayak or SUP to explore Aitutaki’s lagoon
Aitutaki’s lagoon is regularly touted as one of the worlds most beautiful lagoons. Exploring on your own is a cost effective, and incredibly awesome way to spend some time on it’s aqua waters at your own pace.
#14. Explore Rarotonga by eBike
Grab an eBike and take in the sights of Rarotonga in the saddle to get a feel for the place. The 32km island ring road is relatively flat, and the inner island ring road, which runs parallel to the coastal route, is scenic but in much poorer condition.
#15. Grab a home-style burger at Kato’s Store on Mauke
On an island with a population of only around 300 people, dining out is hard to come by. The local grocery store has a nice little deck with chairs and serves up a great home-style burgers. It’s a fantastic place to hang out and chat with the incredibly friendly and welcoming locals.
#16. Spot the wild goats and pigs on the Circle Island Tracks in Atiu and Mauke
The wild goats and pigs are considered pests, but for us, beeping them off the road by scooter horn was a bit of a novelty. The kids particularly enjoyed spotting the wild animals, and it kept them amused when they got bored with riding on the scooter.
#17. Splurge on an Island Night in Rarotonga
Whilst a bit cheesy in spots, an island night is an opportunity to eat some great food, learn about the culture, and be thoroughly entertained. The kids won’t be bored with all that food, dancing, and fire twirling.
#18. Spot the rare Kopeka bird in a cave in Atiu
Twitchers will get a kick out of this unique thing to do in the Cook Islands. The Kopeka Bird or Atiuan Swiftlet is found nowhere else in the world. They are fascinating little birds that make a home in the dark of the caves and navigate by an echo-locating clicking sound. Go on a tour with Marshall Humphreys to Anatakitaki Cave to spot them, a multi-chambered cave surrounded by jungle and banyan roots.
#19. Try a local dish at one of the restaurants in Aitutaki
Enjoy the laid-back dining options in Aitutaki. Head over to the Boat Shed, located near the airport, and try the Ika Mata, a marinated raw fish dish served in a coconut with salad and island-style chips. We enjoyed it so much, we went back and ordered it again the next day. The Boat Shed is decorated with fascinating nautical memorabilia and has a modern playground for kids out the front.
#20. Swim in a saltwater cave pool in Mauke
When exploring the island of Mauke, ask a local to show you where the saltwater cave is near Kopupooki (Stomach Rock) Beach. It’s a beautiful little fish-filled cave that is best visited at low tide. It’s a bit of a surreal experience sitting in a calm freshwater cave while 50 metres away, the force of the ocean pounds against the reef break.
#21. Watch the sunset from a deserted cove on Atiu
Both the islands of Atiu and Mauke are characterised by a coastline of Makatea cliffs (fossilised coral). Nestled between these cliffs are many small white sandy coves that are guaranteed to be deserted. If you’re lucky, you might spot the silhouette of a local fisherman standing barefoot on the edge of the reef, securing dinner with a fishing rod.
#22. Hire a scooter or ute and explore the bumpy outer island track on Mauke
Exploring the 18km outer island track on both Mauke and Atiu is a lot of fun. The landscape changes depending on which side of the island you are on, and there are many walking tracks leading down to deserted coves just waiting to be explored. You can’t get lost because any road leading off the Circle Island Track heads back into town in the centre of the island.
#23. Snorkel with giant trevally and giant clams on Aitutaki
Book a lagoon tour or private charter with Bishops Cruises in Aitutaki and ask the captain about the giant clams and giant trevally. It’s pretty awesome, even if the trevally’s mouth does look big enough to swallow a finger!
#24. Swim in a freshwater cave pool in Mauke
Vai Tango is the most popular and is within walking distance of Ngatiarua Village in the centre of the island. There is also one near the giant banyan tree. Usually, the water is cool and crystal clear, but after rain, the water is murky from the dirt that is washed down into the cave.
#25. Jump on the Circle Island Bus and explore like a local in Rarotonga
The Circle Island Road is only 32km round and there is a bus that goes clockwise, and another that goes anti-clockwise. This means, regardless of where you choose to hop off, you really don’t have to wait too long for the next bus to come along. The best way to do this is with no urgency and no plan, other than to hop off where the beach looks pretty.
This is a pretty laid-back thing to do in the Cook Islands.
#26. Visit the Muri night market for an affordable feed in Rarotonga
“Get in early for the pork belly”, was the advice we were given by a local. I’m so glad that we listened because it was cooked to perfection and the line grew quickly about five minutes after we secured our plates.
#27. Go on a glass-bottom lagoon cruise in Rarotonga
This is one of the most popular things to do in the Cook Islands. The crew play ukulele as you snorkel or watch the fish swim through the glass-bottom boat and a barbecue lunch is included on a beautiful islet.
#28. Enjoy putt-putt and dinner at Aroa Village & Mini Golf
This mini-golf course is leafy and green and boasts a bar/bistro for when everyone is hungry afterwards. Putter sizes are available for every family member (even younger kids) and in general, it’s just a fun activity for families.
#29. Watch the waves assault the feef from a calm cove in Atiu
The fringing reef in Atiu is usually no more than 50 metres from the shoreline. Find your own deserted cove (they are pretty much all deserted), sit in the calm aqua water and watch the waves crash onto the fringing reef a little way out. It’s mesmerising!
#30. Go marine life spotting in the sandy coves nestled between the cliffs in Mauke
Much like the island of Atiu, there are many deserted coves to explore. Choose one and enjoy playing explorers for the day, spotting crabs, sea urchins, fish, coral, etc. Don’t forget the reef shoes!
From banyan-tree swings to crystal-clear cave pools and lazy lagoon days, the Cook Islands deliver the kind of old-school, carefree holiday families dream about. Whether you base yourself in Rarotonga or venture out to Aitutaki, Mauke or Atiu, there are endless ways to explore, unwind and just let the kids be kids in the Cook Islands
FAQ about the Cook Islands
The Cook Islands are warm year-round, but the most reliable weather is from May to October. Expect sunny days, low humidity and perfect swimming conditions. November to April is warmer and more humid, with a higher chance of tropical showers – but still great for a family holiday.
For Rarotonga alone, 5-7 days is ideal. If you’re adding Aitutaki or one of the smaller outer islands (like Mauke or Atiu), aim for 10 days or more to allow time for flights and exploring at a relaxed pace.
Rarotonga is the easiest for first-timers thanks to its lagoon beaches, family-friendly resorts, inland activities and reliable dining options. Aitutaki is unbeatable for lagoon cruises and postcard-perfect scenery. Families who love adventure and getting off the tourist trail will adore Atiu or Mauke.
Yes – the Cook Islands are one of the safest and most relaxed destinations in the South Pacific. Locals are incredibly welcoming, beaches are mostly calm, and crime rates are low. Just bring reef shoes for coral beaches and play it safe with the sun.
Not always. In Rarotonga, you can use the clockwise/anti-clockwise bus, rent a scooter, hop on an eBike, or hire a small car for convenience. On smaller islands, scooters or bikes are usually enough, and exploring the circle island tracks is half the fun.
They’re very different. Rarotonga offers more beaches, restaurants, markets and activities. Aitutaki is known for its world-famous lagoon, quieter vibe and incredible snorkelling. Most families love visiting both if time and budget allow.
Restaurants are similar in price to Australia and New Zealand. You can save money by mixing meals with night markets, local bakeries and booking a villa with a kitchen.
Australians, New Zealanders and most visitors don’t need a visa for stays up to 31 days. Just ensure your passport is valid for at least 6 months beyond your arrival date.
Yes – the lagoon areas around Rarotonga and Aitutaki are perfect for kids and first-time snorkellers.
Cards are widely accepted, but it’s helpful to carry a little cash for markets, small island shops and roadside stalls.
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