Things to Do in the Cook Islands: 30 Epic Family-Friendly Activities

Planning a family trip and wondering about the best things to do in the Cook Islands? You’re in the right place. From snorkelling in crystal-clear lagoons and exploring hidden cave pools to lazy beach days and cultural experiences the kids will actually enjoy, there’s far more to do here than just admire the view.

We’ve travelled through Rarotonga, Aitutaki, Mauke and Atiu with our kids in tow – scooters, cave swims, hermit crab races and all – and we found that the Cook Islands are one of those rare places where family travel still feels easy, relaxed and genuinely fun.

From lagoon cruises and waterfalls to off-the-beaten-track adventures on the outer islands, here are 30 of the best things to do in the Cook Islands.

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Best things to do in Rarotonga

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#1. Snorkel off the shore in Rarotonga

The half-day Muri Lagoon Cruise with snorkelling is great value. However, for a quick snorkel on your own, Oroa Beach is a top choice for those with younger kids. Enjoy the great mix of sandy patches for swimming and coral clumps for snorkelling, which ensures kids don’t get overwhelmed when learning. It’s a nice, quiet beach, and perfect for kids who aren’t confident swimmers yet.

#2. Drive a buggy through the mud in Rarotonga

Raro Buggies are great fun, but don’t wear good clothes. 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.

#3. Swim under Wigmore’s Waterfall in Rarotonga

Wigmore’s Waterfall is a real highlight and the locals can show you how to climb up and jump in. The water was flowing when we visited, but I’m told it’s disappointing if it hasn’t rained in a while. Make sure you bring insect repellent!

#4. 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.

#5. 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. 

#6. 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.

#7. 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.

#8. Go on a glass-bottom lagoon cruise in Rarotonga

This is one of the most popular things to do in the Cook Islands. Listen to the crew play ukulele as you snorkel or watch the fish swim through the glass-bottom boat. A barbecue lunch is included on a beautiful islet.

#9. 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.

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Best things to do in Aitutaki

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#10. 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 thanks to the lagoon’s great mix of shallow and deeper areas, 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.

#11. 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.

#12. 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.

#13. Hire a kayak or SUP to explore Aitutaki’s lagoon

Aitutaki’s lagoon is regularly touted as one of the world’s most beautiful lagoons. Exploring on your own is a cost-effective and incredibly awesome way to spend some time on its aqua waters at your own pace.

#14. 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.

#15. 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!

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Best things to do in Atiu

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#16. 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).

#17. 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.

#18. 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.

#19. 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.

#20. 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.

#21. Watch the waves assault the reef 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!

#22. Spot the wild goats and pigs on Atiu’s circle island track

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.

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Best things to do in Mauke

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#23. 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.

#24. 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.

#25. Check out the divided church in Mauke

This church is really unique. Built in 1882, the village disagreed on the interior decorations, so a wall was built down the middle and 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 styles meet, and even without this strange quirk, this particular church is quite lovely, with bright decorations and stained-glass windows.

This is one incredibly unique sightseeing opportunity in the Cook Islands.

#26. 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 great home-style burgers. It’s a fantastic place to hang out and chat with the incredibly friendly and welcoming locals.

#27. 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.

#28. 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.

#29. 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, it becomes murky from dirt washed down into the cave.

#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 snorkelling in crystal-clear lagoons to exploring hidden cave pools and letting the kids roam free on quiet island beaches, there’s no shortage of incredible things to do in the Cook Islands.

Whether you base yourself in Rarotonga or venture further to Aitutaki, Atiu or Mauke, this is one of those rare destinations where travel feels easy, relaxed and genuinely fun for the whole family.

It’s the kind of place where simple experiences (swimming, exploring, eating and just slowing down), end up being the ones your kids remember most.

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Planning your Cook Islands trip

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If you’re trying to decide what to do in the Cook Islands, a little planning goes a long way – especially if you’re travelling with kids.

Which Cook Island is best for families?

For most families, Rarotonga is the easiest place to start and also where you will fly in. It has calm lagoon beaches, plenty of accommodation, supermarkets, restaurants and organised tours.

Aitutaki is perfect if you’re chasing that postcard-perfect lagoon experience, while smaller islands like Atiu and Mauke are ideal for adventurous families who want something a little more off the beaten track.

How many days do you need in the Cook Islands?

If you’re staying in Rarotonga only, 5-7 days is a comfortable amount of time to enjoy the beaches, markets and tours without rushing.

If you want to include Aitutaki or one of the outer islands, aim for 9-12 days or more to allow for flights and a slower island pace.

Do you need a car or scooter?

Not necessarily. In Rarotonga, the clockwise and anti-clockwise buses are an easy and affordable way to get around. That said, many families choose to hire a small car for flexibility, especially if you want to explore beaches, waterfalls and restaurants at your own pace.

On smaller islands, scooters or bikes are usually all you need, provided you’re happy to double the kids.

When is the best time to visit the Cook Islands?

The Cook Islands are warm year-round, but the most popular time to visit is May to October, when the weather is dry, sunny and less humid.

November to April is warmer and more humid, with a higher chance of tropical showers, but still a great time to travel if you’re after fewer crowds and better deals.

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FAQs about the Cook Islands

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Where to next?

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