If you’re looking for paradise, you’ll find it on the Cook Islands. For adventure, cultural immersion, or relaxation, this is an archipelago that offers unforgettable experiences for every traveler.
Located in the South Pacific, this idyllic paradise lies halfway between New Zealand and Hawaii. (It’s in the same time zone as Hawaii.) The 15 Cook Islands and numerous atolls span more than 850,000 square miles across the South Pacific Ocean. But despite its size, there’s only around 18,000 inhabitants, so crowds are never a problem! There’s also a law that no building on the islands should be taller than a coconut tree, so you won’t see any high-rise buildings here either.
Geography Of The Islands
The Cook Islands are split into two groups — the northern group and the southern group. The northern islands are coral atolls that have formed over ancient sunken volcanoes, while the southern islands are the emergent, extinct peaks of more recent volcanic activity. The southern group includes the main island of Rarotonga — affectionately nicknamed Raro — where all international visitors flying in will arrive, where the majority of locals reside, and where travelers stay. The southern group is more developed and accessible than the northern group.
Where To Go
Many visitors will spend their entire stay on Rarotonga, home to the Cook Islands only international airport, and there’s nothing wrong with that. But if you have a little more time, I’d recommend journeying farther afield. If you have 10 days on the Cook Islands, I’d suggest 6 on Rarotonga and 4 on Aitutaki (a 40-minute flight from Rarotonga). If you have 2 weeks to spend on the Cook Islands, I’d recommend adding some of the more isolated islands, like Atiu.
Rarotonga
Rarotonga is the capital and hub of the Cook Islands. It’s the largest island, though large is a relative term. Rarotonga is still very small and takes less than an hour to drive around! It is encircled by a fringing reef and lagoon, so water-based activities are on offer everywhere. Dense rainforests and sheer peaks drop to palm-fringed beaches and clear blue water. The main township of Avarua is located on the north side of the island.
1. Take A Tour
The best way to discover Rarotonga’s top spots is by taking a tour and there are all kinds to choose from. First-time visitors can get their bearings with a short Rarotonga Orientation & Sightseeing Tour for some of the highlights of the island’s culture, history, and way of life. For water-based adventures, lagoon tours are popular, with glass-bottom boats, kayaks, and even stand-up paddleboards to choose from. A snorkeling tour with turtles and rays is another great activity as is a Turtle Sea Scooter Safari. Back on dry land, tours range from Island Discovery Tours in an air-conditioned bus to walking and cycling tours, as well as scooter and off-road quad bikes.
2. Punanga Nui Market And Muri Night Markets
Punanga Nui Market is a terrific spot to spend a Saturday morning. Mingle with locals and shop for food, drinks, clothing, and souvenirs in the main town of Avarua. If you want the freshest locally grown produce, don’t arrive too late and make sure to catch the cultural performances on the main stage starting at 10 a.m.
On Tuesday, Wednesday, Thursday, and Sunday evenings starting at 5 p.m., the night markets at Muri Beach Village serve up a range of delicious local dishes — sold from caravans, trucks, and tents — that surround the seating areas. Arrive early for the widest selection and remember to bring cash.
3. Rarotonga Museums
Take an hour or 2 away from the beach and learn more about the country’s history and culture at the Cook Islands Library and Museum, which is packed with exhibits dedicated to the preservation of the history and culture of the islands. Visit the Cook Islands Museum of Cultural Enterprise to see displays that highlight Polynesian migration and life in pre-European times. It’s also a great place to sample local foods and pick up some locally made crafts and souvenirs.
4. Maire Nui Gardens And Cafe
Tranquil and refreshingly cool, this tropical garden, located on the south side of the island, covers 7 acres. From fragile native plants to towering palm trees and every shade of hibiscus imaginable, the garden — with its bridges, walkways, lily ponds, rock formations, and water features — is gorgeous to stroll through. There’s a small entry fee, and hidden amongst lush vegetation, you’ll find the cafe with delicious island dining.
5. Titikaveka Beach
Rarotonga’s lagoon marine reserves are home to fascinating coral formations and colorful tropical fish. Exploring these with a mask and snorkel is definitely one of the best things to do in Rarotonga. Voted one of the top 25 beaches to visit in the South Pacific by TripAdvisor, Titikaveka — with its crystal clear turquoise water, big coral bommies, tropical fish, and golden sand — is a great spot for snorkeling. Don’t forget to pack your sunscreen!
6. Te Rua Manga
Te Rua Manga, otherwise known as The Needle, is a 1,354-foot volcanic plug in the island’s center. This rocky pinnacle can be spotted from several places around the island and if you fancy a challenging 4-hour cross-island hike through lush rainforest, then this is a great activity for you. Highlights include climbing part of the way up Te Rua Manga and experiencing great views across the island. Consider booking the guided Pa’s Cross Island Hike.
7. Black Rock Beach
On the northwest coast, Black Rock Beach has white sand and black volcanic rock formations. Located on the sheltered side of the island, this is one of the calmest swimming spots on windy days. Black Rock Beach is quieter than some of the others on Rarotonga and is rated one of the top lagoon snorkeling spots on the island. This is a great spot for photographers wanting to capture a great sunset shot with the black rocks in the foreground.
8. Cultural Island Night
Colorful and entertaining, an island night is a fun opportunity to experience authentic cultural performances and sample delicious local dishes. The Highland Paradise Cultural Centre, Te Vara Nui Cultural Village, and several of the hotels and resorts offer island night cultural shows. The Cook Islanders are also some of the best drummers, dancers, and singers in the South Pacific. The performers’ passion and skills are truly impressive. You’ll be treated to some great traditional music, song, dance, and food. It’s entertaining and fun for everyone, especially when the tourists attempt some of the traditional dance moves.
9. Traditional Church Service
Attend a church service at one of the many Cook Islands Christian Churches (CICC). You’re guaranteed a warm welcome and some of the most harmonious hymns you’ve ever heard. Avarua’s Cook Islands Christian Church is the most popular, but the Titikaveka CICC near Muri is another welcoming option. Wear a collared shirt and long trousers or a skirt and don’t be surprised if you’re invited to stay for refreshments afterwards.
Aitutaki
Aitutaki consists of three volcanic and 12 coral islets. Home to one of the most beautiful lagoons and bio-diverse reef systems in the world, it’s only a 40-minute flight from Rarotonga. Aitutaki is much smaller than Rarotonga but still has a variety of accommodations and activities to choose from. You can take a day trip by air from Rarotonga, but it’s worth spending more time here if you can.
10. Lagoon Cruise
With a massive lagoon that stretches for miles, a lagoon cruise is the top recommended activity on the island. Ru’s Cruises have the only glass-bottom boat on the island. Or if you aren’t staying on the island, you can take an Aitutaki Day Tour that departs Rarotonga Airport at 8 a.m. and includes an island tour, lagoon cruise, and lunch, and has you back on Rarotonga in time for dinner. Alternatively, Wet & Wild Aitutaki offers whale watching and swimming with whales, as well as some of the more energetic water-based activities.
11. Maungapu
The 30-minute hike to the top of Maungapu (406 feet), Aitutaki’s highest peak, gives you panoramic views over the entire atoll and the sapphire-blue lagoon. The track starts off pretty gently but gets more challenging towards the summit.
12. Bonefishing
Bonefishing is a special attraction on Aitutaki. Catching one of the fast-running, hard-fighting bonefish is nearly every fisherman’s dream. Join E2’s Way to experience Aitutaki’s famed bonefishing scene.
Atiu
Atiu is the third largest and third most populated island in the Cooks. With 28 lovely, wild beaches, unlike Rarotonga and Aitutaki, the island doesn’t have a protective lagoon, so the beaches are less sheltered. Also known as Enua Manu (“Island of the Birds”), there are many tropical birds to see here, including the red lorikeet and the orange-plumed kakerori.
13. Anatakitaki Cave
Take a tour of Anatakitaki Cave, inhabited by tiny Kopeka birds that navigate in the dark, guided by the echoes of their clicking sounds.
14. Atiu Coffee
The island is notable for coffee, first brought to the islands by early missionaries. A coffee tour through the plantations and factory can be booked through the Atiu Villas.
15. Deep-Sea Fishing
For deep-sea fishing Atiu Safari & Fishing Tours offers fishing charters with a tropical lunch.
The Cook Islands provide the quintessential South Pacific experience with sugary white sand beaches fringed with coconut palms, coral reefs teeming with tropical fish, and a bubble-gum-blue ocean stretching as far as the eye can see. The Cook Islands are an unspoiled paradise and a place where Polynesian tradition and culture are still strong. For couples, families, solo travelers, and friends, there’s much to do and experience.
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