What to see in Cook Islands: 10 must-sees

Take a boat out to a motu and swim in the Aitutaki lagoon, where turquoise water barely covers the coral belt. In Rarotonga, walk the white sands of Muri Beach at dawn, snorkel among clownfish and grouper, and hike the volcanic interior on the Cross-Island Track to the needle of Te Rua Manga. In the evening, try ika mata at the Punanga Nui market as the ukulele plays.

Cross Muri's white sand to the water's edge and slip on your fins to swim among corals alongside the lagoon's four motu. If you'd rather stay on the surface, rent a kayak and paddle leisurely across the crystal-clear water toward the uninhabited islets. This is Rarotonga's liveliest beach: food stalls, music on some evenings, and kayaks resting on the fine sand. Walk the shore in the late afternoon, when the tide goes out and the water is so calm you'll see the fish without even dipping under.

Cross the makatea, the walls of fossilized coral that encircle Mangaia, the oldest island in the Pacific, and descend into caves like Te Rua Rere, where limestone holds local legends. Walk along beaches with hardly any visitors, snorkel over reefs in transparent waters, and climb to the central plateau to understand how its ancient inhabitants lived. Here Maori culture lives on in every community, and time seems measured by the rhythm of the waves.

Snorkel among the corals of Black Rock, on Rarotonga's northwest coast, where black volcanic rocks contrast with clear, shallow water. Maori tradition marks this spot as the place from which souls departed for the afterlife. Walk along the sandy shore, watch tropical fish close in to the beach, and stay for sunset, when the sun drops straight into the sea in front of this beach.

Drop into Avarua, the capital of the Cook Islands, a coastal town where life revolves around the harbor and the Punanga Nui market, which fills up on Saturdays with fresh fish, tropical fruit, and local crafts. Stroll along its main street past black pearl shops, cafés, and the whitewashed coral Cook Islands Christian Church. A few minutes' walk away, the Rarotonga lagoon invites you to swim among corals and watch how the town unhurriedly blends Maori tradition with modern everyday life.

Visit Atiu, the Cook Islands' limestone island, where hiking trails lead you to the Anakena caves, carved into the rock over millennia. Follow its paths between sharp geological formations and dense forest as you watch endemic birds nesting in the cavities. Discover untouched nature where wildlife and flora thrive far from the usual tourist routes, and get to know a volcanic island crowned by a ring of raised coral that shapes every corner of its terrain.

In Takitumu National Park, in Rarotonga's interior, take in the rainforest that is home to the kakerori, the rare Rarotonga flycatcher that rangers brought back from the brink of extinction. Hike the trails with a local guide through ferns, Tahitian chestnuts, and steep slopes as you listen to the songs of endemic birds. Learn how rat and feral cat control keeps the nests safe, and how the communities of the Tikioki, Ngatangii, and Titikaveka districts manage this conservation area. Wear closed shoes and bring water and insect repellent: the terrain is damp and the walks usually last about three hours.