6 Cook Island activities that aren't sunbathing

Sure, the Cook Islands are perfect for beach bliss — but if you're keen to swap the towel for a little thrill, you’re in the right place. This is a place where adventure meets culture, and every experience leaves you just a little bit more in awe.

Beyond the sunlounger, you can snorkel vibrant coral reefs, hike rainforest trails, and immerse yourself in the rich island traditions that make the Cooks so unforgettable. Whether it’s chasing waterfalls in Rarotonga or gliding through the turquoise lagoons of Aitutaki, there’s something here for every kind of explorer.

Ready to stretch your legs (and your sense of wonder)? Here are six must-do experiences in the Cook Islands that go way beyond the beach.

1. Rural Rarotongan tracks

Rarotonga might be best known for its champagne beaches and crystal-clear lagoons, but beyond the shoreline lies a side of the island that’s just as magical — and far less travelled.

Think lush, overgrown landscapes, rolling farmland, and cattle grazing beneath lazy palms. It’s rural, it’s raw, and it’s the kind of place that reminds you how beautifully simple life can be.

To truly explore it, hop on two wheels with the team at Storytellers Eco Cycle Tours. These locally guided bike tours take you deep into Raro’s green heart — from gentle village lanes to wilder, off-the-beaten-track adventures. Along the way, you’ll uncover the island’s rich heritage, from the art of pareu-making to the secrets of taro harvesting.

It’s not just a ride — it’s a rolling storybook, told through the eyes of a proud local. And when the tropical sun gets a bit too bold? You’ll stop for a splash in a hidden waterhole, wrapped in emerald foliage and blissfully cool.

2. Punanga Nui Market

By 8am the stalls are already bustling; a commotion of vendors, sellers and buyers, all pushing or pulling at food, handicrafts and wooden ukuleles. The Punanga Nui Market in Avarua jostles at its best between 8am and 12pm every Saturday.

There's a seemingly endless selection of food options. Start with a local coffee and a coconut bun, and then work your way up to fruit smoothies and golden waffles. The scent of battered dough sits heavily in the air, alongside the sweet notes of island delicacies: starfruit and passionfruit, coconuts and poke (a mix of local fruit and cassava).

Pass the sewing circles, live music and native dance performances before stopping on a short sliver of grass for a healthy serving of ika mata (marinated raw fish). The Cook Islands are called the Cook Islands after Captain James Cook, but we like to think it's because they are also profound cooks. 

...Feeling stuffed? Head to the massage tent and relax while you digest. 

3. Stand up paddle boarding at Muri Beach

The cyan waters that lap the equally gorgeous Muri Beach is warm and for the most part, perfectly calm. Providing ideal conditions for stand-up paddle boards. Quieter than Avarua, you and your brightly coloured board will glide across the lagoon with little opposition. Being so safe, serene and perfectly sheltered, the area is also a popular option for snorkellers.

Or of course, you could simply laze on the beach and take a photo of those playing on the water. Blue sky, azure water, glowing tans and bright boardies, you can bet your bottom dollar it'll be an Insta-worthy picture. 

4. An underwater odyssey

Imagine this: you’re weightless. The surface world slips away and you're floating through a liquid wonderland — all colour, calm and quiet awe.

Welcome to diving in Rarotonga. With over 40 dive sites scattered around the island, there’s something for every level of diver — from wide-eyed beginners to seasoned pros chasing that next bucket list moment.

New to diving? The Caves (6–16m), tucked into Raro’s north-west, is a perfect place to start. Expect vibrant coral shelves, plenty of curious reef life, and caves that are shallow, sunlit and easy to navigate. It's a gentle introduction to the magic below.

Feeling bolder? Jade Reef (16–26m) on the north-east coast ups the ante with dramatic overhangs and the chance to glide past whitetip reef sharks — calm, majestic, and unforgettable.

Whether it’s your first descent or your fiftieth, Rarotonga’s underwater world delivers something truly otherworldly.

5. Anatakitaki cave

Hidden deep in the jungle heart of Atiu lies one of the Cook Islands’ most spellbinding natural wonders — Anatakitaki Cave. Known as the longest and most awe-inspiring cave system in the country, it’s a place where nature whispers, echoes, and surprises at every turn.

Estimated to stretch over one kilometre, Anatakitaki is a maze of soaring chambers and twisting corridors – a subterranean world carved by time and shrouded in myth. But it’s not just the scale that stuns.

Listen closely and you’ll hear the distinctive clicking calls of the kopeka – a tiny, swift-like bird found only on Atiu. These remarkable birds navigate the pitch black using echo-location, a real-life superpower that makes the cave feel even more enchanted.

To reach the cave, you’ll hike through dense jungle and towering banyan trees, up a short but steep trail. It’s a journey – but a rewarding one, ending in a place that feels truly off the map.

6. The Cross Island hike

The Cross Island track weaves from the north to the south, from open fields to mountainous jungle culminating a few hours later at The Needle; a sacred Polynesian rock formation that has stood for hundreds of years. Follow an intrepid route through arching palms and a canopy of native trees; past excitable wild fowl and gleaming waterfalls, before reaching a height of 413 metres offering incredible views across chestnut and shampoo trees.

The sapphire ocean for which Rarotonga is renowned shimmers majestically in the distance. If you’d like to experience the Cross Island track with a native Rarotongan, join Pa - a 70-something hippy who has led multiple visitors through his homeland. 

Ready to explore the stunning Cook Islands? From crystal-clear waters to unforgettable island activities, connect with one of our Pacific Island specialists today to start planning your perfect Pacific getaway!