20 Free Things to Do in the Cook Islands

Last Updated: 8 June, 2025

What Can You Do for Free in the Cook Islands?

The cost of flights and accommodation can take enough dough from your Cook Islands holiday fund without adding activities to the mix! But you know what they say: “The best things in life are free” and that couldn’t be more true for the experiences in Rarotonga, Aitutaki and the rest of the Cook Islands.

See an array of wonderful yet frugal adventures across Rarotonga, Aitutaki, Atiu and beyond in this list of free things to do in the Cook Islands.

While you’re here, you might also want to plan the rest of your trip using The Complete Backpacking Guide to the Cook Islands on a Budget.

1. Hit the Free Snorkelling Spots

Let’s start with the obvious free thing to do in the Cook Islands! From the coral bommies of the lagoons of Rarotonga and Aitutaki to the reef pools of the outer islands, there is no lack of snorkelling spots to be enjoyed.

So either borrow some snorkelling gear from your accommodation, rent some gear for the week or bring your own from home and hit the spots mentioned in The Best Snorkelling in the Cook Islands: Top 10 Places to Snorkel!

20 Free Things to Do in the Cook Islands

2. Have a Swim at the Papua Waterfall on Rarotonga

With rugged island interiors, the Cook Islands offer a wonderful array of natural land attractions to visit for free. One of the most popular is the Papua Waterfall, also known as Wigmore’s Waterfall.

The falls can be found in the forest in a clearing with picnic tables on Rarotonga. Remember to take some insect repellent with you and check out The Top 10 Natural Wonders in the Cook Islands, with many more free natural attractions to visit, as well as the location of this waterfall.

3. Go for an Island Hike!

Like snorkelling spots, the Cook Islands also blesses travellers with oodles of free hiking trails, this time to explore inland. Walk the verdant jungle trails and up volcanic mountain peaks, from the half-day excursion of the Cross Island Trek in Rarotonga to the quick trail up Maunga Pu in Aitutaki.

There are far too many trails to list here, so compare your options in the 10 Best Walks & Hikes in the Cook Islands.

4. Jump into a Cave Pool

The islands of Atiu, Mangaia, Mauke and Mitiaro are all a little different compared to the hotspots of Rarotonga and Aitutaki. These islands are uplifted coral atolls with jagged makatea (coral rock) making up most of the terrain. Due to the abundance of limestone, these islands are awash in caves!

While many caves you have to pay for by hiring a guide to take you there, there are cave pools on Mauke and Mitiaro that you can visit for free using the advice given in the 10 Best Caves in the Cook Islands.

5. SUP or Kayak on the Lagoon

Stand-up paddleboards (SUP), paddles and kayaks are a staple of any beachfront accommodation in Rarotonga and Aitutaki, so if you’re staying at such an accommodation, then you have hours of free fun at your disposal. With flat lagoon waters to enjoy, having a paddle is easy – just be careful of the coral and avoid the lagoon passages with strong currents.

Check out the best places to paddle in Kayaking in the Cook Islands: Top 5 Places to Kayak and SUP in the Cook Islands: 5 Best Places for Paddleboarding.

6. Visit the Marae and Other Historical Sites

The Cook Islands has a rich history of ancient Polynesian tribes, missionary arrivals and much more. Marae (old gathering grounds) with distinctive stone formations are the most common and ancient historical sites still remaining in the Cook Islands, while coral limestone churches are some of the more prominent historical architectures.

Check out some of the historical sites that are free to visit listed in the 10 Best Historical Sites in the Cook Islands.

7. Discover Breathtaking Beaches

One of the biggest drawcards to the Cook Islands is its beaches. With white-sand beaches encircling Rarotonga, pristine beaches on uninhabited islands on the Aitutaki Lagoon and secluded beaches backed by makatea on the islands of Mangaia, Atiu, Mitiaro and Mauke, you’ll find a wealth of areas to beachcomb in the Cook Islands – and no one is going to charge you for it!

Check out our favourites in the 10 Best Beaches in the Cook Islands.

8. Head to the Islands’ Lookouts

Sure, most lookouts on Rarotonga you have to hike to, but on the islands of Aitutaki and Mangaia, you can simply drive to them! Get spectacular views across the Aitutaki Lagoon from the Piraki Lookout, head to Te Pa’ata on the backroads of Mangaia or on top of a makatea cliff at the Maumaukura lookout also on Mangaia.

We list all the lookouts to hit on these two islands in the 15 Free & Cheap Things to Do on Aitutaki and 10 Free Things to Do on Mangaia.

9. Cycle Across the Islands

This activity is free if you happen to stay at an accommodation with cycle hire included – just check out the 10 Accommodations in the Cook Islands with Bike Hire.

Cycling can be a relaxing way to explore at least part of the island you’re staying on, thanks to the relatively short cycling distances, as listed in The Cycling Times & Distances in the Cook Islands.

10. Enjoy the Singing of a Sunday Church Service

The powerful harmonies echoing across the churches on a Sunday are an experience not to be missed. Dress in your most church-appropriate attire (covering knees and shoulders) and head to one of the churches across the Cook Islands, which typically hold a 10 am service.

This is a free thing to do in the Cook Islands, but you may be asked for a small donation (tithe). For recommendations of churches to visit, check out the 10 Best Churches in the Cook Islands to Experience as a Visitor.

11. Swim in the Sinkholes on Atiu

Discover the enchanting Atiu Island’s fascinating makatea formations. At low tide, you’ll find three picturesque sinkholes west of Takauroa Beach and east of Matai Landing. These natural aquariums trap colourful fish as the tide falls, creating a unique swimming experience.

Be sure to visit the fascinating historical site located directly across the road from the beach – a marae or burial ground (the jury’s still out on its exact purpose). It’s a perfect blend of natural wonder and cultural mystery! That’s why they also call this place the “Coral Garden”.

To reach the coral garden, turn right when facing the ocean at Takauroa Landing and stroll along the reef for about 200 m (a 2-3 minute walk). This magical spot is only accessible at low tide, so time your visit wisely.

Be cautious of big swells and note that there’s no phone signal in the area. (We recommend bringing a buddy for safety!) Learn more about it in the 10 Free Things to Do on Atiu.

12. Enjoy Some Reef Walks

Again, on the makatea islands of Mangaia, Atiu, Mitiaro and Mauke, the reef is so close to shore (in fact, there is no lagoon) that reef walking is a possible and fun free thing to do. At low tide, walk in knee-deep crystal clear water and look at all kinds of fish and crayfish clinging to the jagged makatea.

We list some excellent reef walks in the 10 Free Things to Do on Atiu and the 15 Best Things to Do on Mitiaro.

13. Check Out the Art Galleries on Rarotonga

The Cook Islands’ culture and marine environment are the primary inspiration for art across the Cook Islands, particularly in Rarotonga, which is home to the nation’s only art galleries. Pop into Te Toki Tupuna, the Bergman Gallery, Two Mamas Gallery, Ani’s Art Gallery and more while exploring the island.

See what makes each gallery worth visiting in the 5 Best Art Galleries in the Cook Islands.

14. Drive Through a Banyan Tree or “Makatea”

There are some interesting road trips to be found all over the Cook Islands – check out some of our Day Trip ideas for self-guided road trips. But on the islands of Aitutaki and Mangaia, there are some awesome natural attractions to drive through.

On Aitutaki, a banyan tree arches across the road, making for a fun photo opportunity between the Vaipae and Tautu villages. Meanwhile, many of the roads on Mangaia literally cut through the makatea of the island, making you feel like you’re caving in your car or scooter!

Learn more about the locations of these features in the 15 Free & Cheap Things to Do on Aitutaki and 10 Free Things to Do on Mangaia.

15. Scout Out the Shipwrecks

Who doesn’t like to see spooky shipwreck sites?! In the Cook Islands, there are many, with the most popular being the Maitai Shipwreck seen just off the shore of Avarua on Rarotonga – see the 10 Best Things to Do in Avarua.

On Mangaia, you’ll see the Saragossa Shipwreck scattered across the reef on the southern coast – see the 10 Free Things to Do on Mangaia, while the more recently wrecked Te Kou on Mauke is an interesting addition to the Tukume Beach! The location can be found in the 15 Best Things to Do on Mauke.

Finally, the SV Edna sits mangled beside the Taunganui Harbour in Atiu – head to the 15 Free Things to Do on Atiu to learn more

16. Do Some Birdwatching

While the marine life in the Cook Islands tends to steal all of the limelight, our little feathered friends shouldn’t be forgotten.

There are around eight endemic bird species in the Cook Islands, and they are actually easy to spot if you know where to go! Luckily, we’ve curated the 10 Best Places for Bird Watching in the Cook Islands, so you know where to go!

17. Look Out for Whales from Shore

Between July and October, the flukes of humpback whales can be seen diving into the deep beyond the reef. While it’s possible to spot whales from any shore of the Cook Islands, some of the best places include the resorts and accommodations lining the beach in Arorangi on Rarotonga, as well as the west coast of Aitutaki.

See where else to do some whale spotting for free in the 10 Best Places for Whale Watching in the Cook Islands.

18. Hit the Best Sunrise and Sunset Spots

Some of life’s simple pleasures, such as watching the sunrise and sunset, are worth savouring in the Cook Islands. The vibrant hues across the Pacific Ocean are bound to take your breath away!

Head to one of the stunning east coast beaches listed in the 10 Best Places to Watch the Sunrise, or even watch the sunset from a height on one of the short mountain climbs listed in the 10 Best Places to Watch the Sunset.

19. Kick Back with Some Stargazing

When night falls and the sky is clear, the universe puts on the most mesmerising show, made all the clearer thanks to the Cook Islands’ limited light pollution. Head out on the beach or look up from your accommodation on a clear night and enjoy the display.

If you can time your visit between late April and late May, the Cook Islands even capture amazing views of the Eta Aquariids meteor shower. See the 5 Best Spots for Stargazing in the Cook Islands for specific locations.

20. Hit the Cook Islands’ Biggest Events

The Cook Islands has a lively annual event calendar, allowing you to experience the vibrant Cook Islander culture at no cost. See parades and beauty pageants in the Te Mire Tiare Flower Festival, watch outrigger canoe racing at the Vaka Eiva Festival, see the “round the island dance” of Aitutaki’s Koni Raoni at New Year and Christmas, and much more!

Check out the 10 Biggest Festivals in the Cook Islands and The Top Events & Festivals in the Cook Islands for ideas.

More Free Things to Do in the Cook Islands

While that’s the list of the most generic free things to do in the Cook Islands, if you want more specific free attractions to see and activities to do, check out the following lists:

Finally, see how the free stuff compares to all of the stuff in the 101 Best Things to Do in the Cook Islands: The Ultimate List. Plus, plan the rest of your frugal itinerary using the Budget & Backpacking Itinerary for 14 Days, Budget & Backpacking Itinerary for 10 Days, 7 Days, 5 Days and 3 Days.

Sources:

The information in this guide has been compiled from our extensive research, travel and experiences across the Cook Islands and the South Pacific, accumulated over more than a decade of numerous visits to each destination. Additional sources for this guide include the following:

Cook Islands Tourism Corporation (General travel advice - Updated [2025])
Cook Islands Tourism Industry Council (Tourism trade association - Updated [2025])
SPTO (Pacific tourism advice - Updated [2025])
Ministry of Foreign Affairs and Immigration (Visa and immigration advice - Updated [2025])
Cook Islands Meteorological Service (Weather forecast and warnings - Updated [2025])
Ministry of Finance & Economic Management (Border restrictions advice - Updated [2025])
Ministry of Agriculture (Biosecurity advice - Updated [2025])
Cook Islands Statistics Office (Statistics and travel data - Updated [2025])
Ministry of Transport (Transport operators and licenses - Updated [2025])
Safe Travel (New Zealand travel advisory for the Cook Islands - Updated [2025])
Smart Traveller (Australia travel advisory for the Cook Islands - Updated [2025])

At Cook Islands Pocket Guide, we uphold strict editorial standards to ensure accurate and quality content.

About the Author

Robin C.

This article was reviewed and published by Robin, the co-founder of Cook Islands Pocket Guide. He has lived, worked and travelled across 16 different countries before settling in the South Pacific, so he knows a thing or two about planning the perfect trip in this corner of the world. Robin works and consults regularly with Cook Islands Tourism Corporation, a local government body representing the tourism industry. Robin is also the co-founder of several other South Pacific travel guides and is a regular host of webinars with the South Pacific Tourism Organisation.

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