The 13 Top Activities to Experience in Panama

Featuring rugged trails and vibrant neotropical wildlife, Panama's national parks rank among the finest globally. Its highlands are dotted with sprawling coffee farms, roaring rivers, and stunning waterfalls. The coastline is adorned with vibrant coral reefs and formidable waves, attracting adventurous surfers since the 1970s.

If that sounds too good to be true, there are countless Caribbean islands where you can enjoy a glass of rum and unwind in a hammock.

Panama, the connector of the Americas, is a treasure trove of opportunities – the only difficulty lies in deciding what to explore when you arrive. Here’s our selection of the must-see activities during your trip to Panama.

1. Wander the charming streets of Casco Viejo

While the bustling Banking District serves as the economic powerhouse of Panama City, the sophisticated neighborhood of Casco Viejo embodies its spiritual essence.

Founded in 1673 after the infamous pirate Henry Morgan laid waste to the original settlement of Panama City (now known as Panama La Vieja), Casco Viejo evolved from a military outpost into a vibrant community.

Once neglected during the era of dictator Manuel Noriega, this neighborhood has now emerged as one of Panama's most sought-after and prestigious destinations.

Wander through the maze of streets, where elegant plazas are lined with stunning mansions, lively outdoor cafés, upscale art galleries, and a dining scene sure to delight even the most discerning food lover.

Be sure to explore the historic landmarks – although the district's fortifications are no longer intact, many exquisite 16th and 17th-century buildings remain. Notably, the church of San José houses a magnificent baroque gold altar that survived Morgan’s destruction of Panama La Vieja.

2. Observe massive vessels navigate through the Panama Canal

The pinnacle of engineering is exemplified by the Panama Canal, an 80 km (50 miles) long international shipping route that links the Pacific Ocean with the Caribbean Sea.

In contrast to the Suez Canal, which is completely at sea level, the Panama Canal employs a system of massive, mechanized locks to elevate and lower ships across the continental divide.

For first-time travelers to Panama, the canal is a must-see, with various ways to experience its operation. Just outside Panama City, Miraflores is the most accessible and popular lock to visit.

While Gatún receives fewer visitors on the Caribbean side, it features a larger three-step lock system. For the most impressive view of the canal, make your way to Agua Clara Locks, also located on the Caribbean side.

Finished in 2016, these locks were built to handle a new class of enormous container ships, referred to as 'Neo-Panamax' ships, which have double the capacity of older vessels.

3. Soak your tired muscles in the hot springs of Caldera

If you're planning on tackling any significant hikes in the Chiriquí highlands, be sure to set aside a recovery day at Caldera's hot springs. With temperatures that vary from lukewarm to scorching, the mineral-rich thermal pools offer a perfect remedy for aches, pains, and overall exhaustion.

Situated 18 km (11 miles) from Boquete, these springs are charmingly rustic and unpretentious. Facilities are minimal, so it's advisable to arrive early to avoid the crowds. In the dry season, you can even carve out your own pool along the banks of the Río Chiriquí. Public transportation is limited, so consider taking a taxi or joining a tour instead.

4. Honor Afro-Panamanian culture in Portobelo

The formidable fortress of Portobelo once stood as the Atlantic endpoint of Spain’s transcontinental supply routes. It is nestled in the heart of Costa Arriba, a secluded Caribbean coast located east of Colón.

During the peak of the Spanish colonial empire, its customs house was filled with bars of looted Peruvian gold. This immense wealth naturally attracted pirates such as Henry Morgan and Admiral Edward Vernon.

Today, Portobelo is a quaint fishing village scattered with rusty remnants of a past era. The town's vibrant essence is largely attributed to Afro-Panamanians, descendants of Congolese individuals who were enslaved and trafficked by the Spanish.

The town truly comes alive during two major festivals – the Festival del Cristo Negro and the Festival de Diablos y Congos. The Festival del Cristo Negro, celebrated every October, honors a 1.5-meter-tall (5ft) statue of the Black Christ, which is paraded through the streets as pilgrims wearing thorn crowns and purple robes follow.

The Diablos y Congos festival takes place every two years, celebrating the dual themes of slavery and freedom through vibrant dances and devilish costumes. This tradition harkens back to the era of enslaved people, when escaped Black individuals found refuge and formed a community in the jungle.

It’s a lively, colorful event that attracts visitors from across the region.

5. Relax in El Valle

When the hustle and bustle of the capital become overwhelming, residents escape to the flower-adorned retreat of El Valle. Nestled in the lush foothills of Coclé Province, El Valle is just 2.5 hours from the capital yet feels like a different world in ambiance and charm.

Serene, tranquil, and refreshingly unpretentious, El Valle offers a variety of activities. For those looking to unwind, the hot springs provide a restorative and rejuvenating experience.

For those seeking adventure, numerous splendid trails wind through lush, vibrant forests, often featuring enigmatic petroglyphs and roaring waterfalls.

The rugged peaks of India Dormida present the toughest challenge. Be sure to visit El Valle’s renowned artisan market, where you can find pottery, masks, baskets, and other beautifully crafted items.

6. Surf the legendary waves at Santa Catalina

Back in the 1970s, only a few adventurous travelers were aware of Santa Catalina. Today, it’s widely recognized for having some of the most stunning waves in Central America.

As a result, this secluded fishing village on Panama’s Pacific coast welcomes a constant flow of sun-seeking adventurers, while still maintaining its laid-back vibe.

The point break at La Punta, suited only for seasoned surfers, produces powerful and steady swells throughout the year, reaching impressive heights of up to 9m (30ft) from February to August.

Beginners should avoid these challenging waves and instead hone their skills at the much calmer Playa El Estero, regarded as one of the best training spots in the country.

Of course, there are plenty of other fantastic surf spots in Panama’s central provinces, primarily located in the Azuero Peninsula.

7. Experience the sunrise atop Panama’s tallest peak

Soaring from the Talamanca mountains in western Panama, Volcán Barú is the only location worldwide where you can glimpse both the Pacific and Atlantic Oceans simultaneously—if luck is on your side. At 3,474m (11,398ft), the summit is often buffeted by unpredictable and sometimes harsh weather.

Dawn presents the best opportunity for clear skies and vibrant colors, so it's advisable to start your ascent at midnight from the nearby town of Boquete or consider camping under the stars.

Even if the weather doesn’t cooperate, you’ll still enjoy a rewarding hike through diverse vegetation zones. This extinct volcano, adorned with forests and farmland, features seven craters and ten rivers, along with various endemic mammals and rich birdlife.

Additionally, the area surrounding Barú offers countless winding paths. The rugged hills of Chiriquí Province are crisscrossed by trails that lead to enchanting waterfalls, fragrant fincas, Indigenous communities, and cloud forests. After conquering Barú, take the time to explore further.

8. Enjoy a cup of Panamanian coffee at a Chiriquí estate

Coffee enthusiasts know that the best beans can provide a transcendent experience. Skip the communion wine; a cup of rich coffee is your gateway to bliss. In Chiriquí, coffee cultivation has been a cornerstone of the local economy since the 19th century.

Numerous misty estates dot the lush hills beneath Volcán Barú. Established in 1922, Finca Lérida is one of the oldest coffee producers in the country, featuring hiking trails and vibrant secondary forests teeming with birdlife.

In Boquete, Café Ruiz stands out as one of the largest and most renowned exporters, having been founded in 1979.

9. Swim alongside fish off Coiba Island

Brilliant schools of colorful fish dance through the waters off Coiba Island—a global hotspot for marine biodiversity. Located 20km (12 miles) from Panama’s Pacific coast, Coiba is the largest of Panama's stunning islands.

Bursting with life, the ocean here is a mesmerizing underwater paradise. Alongside impressive reef formations, Coiba is home to numerous large pelagic species, including various turtles, whales, sharks, and dolphins.

Exploring Coiba is among the most thrilling activities in Panama, but if you can’t visit, there are several excellent dive sites in Bocas del Toro Province, supported by local amenities. The remote Indigenous area of Guna Yala also features remarkable reefs, though only snorkeling is allowed by local authorities.

10. Experience whitewater rafting in the Chiriquí highlands

Beyond its rolling hills and tranquil villages, the picturesque province of Chiriquí features steep, challenging peaks. It stands out as one of Central America's top spots for whitewater rafting.

For newcomers, the adventure involves plunging over turbulent currents while paddling fiercely to steer clear of rocks and treacherous whirlpools. Exciting rapids alternate with calmer stretches, allowing brief moments to catch your breath before the next wave of action.

If this sounds like a thrilling time, trips can be arranged in the town of Boquete. Families and those seeking a gentler experience might opt for the milder Class II-III rapids on the Majagua and Gariche Rivers.

For the more daring and thrill-seekers, the Chiriquí Viejo is a formidable choice, featuring over 60km (37 miles) of Class IV rapids and some intense Class V sections. Of course, all rivers are significantly wilder during the rainy season.

11. Spot rare resplendent quetzals in Cerro Punta

With its shimmering emerald feathers and long tail, the resplendent quetzal (Pharomachrus mocinno) has been a significant figure in Mesoamerican mythology for centuries.

Although quetzals are becoming increasingly scarce, a bit of luck and determination could lead you to glimpse one in the lofty cloud forests surrounding Cerro Punta, nestled in the cool highlands of the Talamanca range.

Cerro Punta, blanketed in strawberry farms, serves as a key entry point to La Amistad International Park, one of the largest and most untamed protected areas in Central America.

Birdwatchers will find abundant opportunities in Panama, especially in the lush lowland rainforests near the Panama Canal. While you won’t encounter quetzals there, the 17km (10.5-mile) Pipeline Trail in Soberanía National Park is a premier birding destination. In 1985, birdwatchers recorded an impressive 385 species in just one day.

12. Discover tranquility in the Comarca de Guna Yala

Comprising over 400 islands and islets, the homeland of the Indigenous Guna (formerly known as Kuna) is predominantly uninhabited. This region, mostly lacking modern infrastructure, functions as a semi-autonomous territory in Panama’s remote eastern Caribbean.

Many of its scattered islands provide little more than pristine white sand beaches and lone palm trees. The Comarca de Guna Yala is an ideal destination to unplug from the modern world and reconnect with your inner peace.

Guna society is led by women and maintains a strong conservative ethos. The primary economic activities in this region include fishing, coconut farming, and, to a lesser extent, tourism. Independent travel here can be challenging unless you have a yacht.

Guna families often host guests, providing meals, lodging, and excursions. You can choose to unwind on secluded beaches or explore unspoiled coral reefs. Make sure to pick up some molas – vibrant embroidered pieces that are integral to traditional Guna dress.

13. Discover vibrant frogs in Bocas del Toro

The remote Caribbean islands of the Bocas del Toro archipelago are a hotspot for biodiversity. It's common to encounter climbing three-toed sloths, vocal toucans, and howling monkeys. However, the poison dart frogs residing in the islands' rainforests are especially remarkable.

Measuring no larger than a human thumbnail, these frogs are brilliantly colored in shades of red, blue, orange, and green, signifying their natural toxicity. Some islands boast a single color variant, while others are home to multiple species.

According to biologists, each morph is on a path to become its own distinct species. While poison dart frogs are readily visible in the underbrush, do not touch them.