Welcome to Panama City — a vibrant mix of history, culture, nature, and adventure. Whether you're visiting for a retreat, family vacation, or your first time exploring Panama, there’s no shortage of incredible experiences waiting for you.
You don’t need a rental car to enjoy the best of Panama City. Many local tour providers offer transportation, and ride-sharing apps like Uber make it easy to get around.
Here are some of our favorite ways to explore Panama City; perfect for families, solo travelers, retreat guests, and anyone looking to experience the heart of Panama. If you're looking for ways to plan a stress-free trip with your family, check out our guide to planning a stress-free vacation in Panama.
Stay in Casco Viejo: The Heart of Panama City
We always suggest starting your stay in Casco Viejo (also called Casco Antiguo), the charming historic quarter of Panama City. With its colorful streets, rooftop bars, artisan markets, and historic plazas, Casco Viejo is both vibrant and peaceful. It is perfect for easing into retreat mode!
Wander the cobblestone streets, sip coffee at a café, shop for local crafts, and catch the sunset from one of the many rooftops. Don’t miss Plaza de Francia and a visit to the Panama Canal Museum to get a sense of the history that shaped Panama City.
Pro tip: Most hotels offer airport pick-up. Arrange it in advance for an easy arrival.
Visit the Iconic Panama Canal
No visit to Panama City is complete without seeing the famous Panama Canal — one of the world’s greatest engineering marvels. For over a century, it’s connected the world’s two largest oceans right here in Panama.
Spend a few hours at the visitor center to watch massive ships move through the locks, learn how the canal operates, and see why this waterway remains at the heart of Panama City’s story.
Escape to Soberanía National Park: Nature Near Panama City
What makes Panama City so unique is that wild rainforest is just minutes away. Soberanía National Park sits right on the edge of the city and offers some of the most accessible nature hikes in all of Central America.
Walk scenic jungle trails, spot monkeys and sloths, and listen to the sounds of the rainforest, all without leaving Panama City’s metro area. This rainforest also plays a key role in keeping the Panama Canal running smoothly by helping regulate water levels.
For families and retreat guests looking for a quick nature fix, it’s one of the easiest ways to reconnect with nature before your retreat.
Explore the San Blas Islands (Guna Yala)
If you have extra time before or after your retreat, the San Blas Islands (known as Guna Yala) offer one of the most unforgettable day trips from Panama City.
Picture tiny islands with crystal-clear water, white sand beaches, and a rich cultural experience hosted by the Guna people who call this region home.
You can:
- Island-hop and swim in clear lagoons
- Snorkel among vibrant marine life
- Experience authentic Guna village life
Pro tip: Book a San Blas package that includes transportation from Panama City and guided tours. This ensures an easy, seamless experience.
Sample Local Food: Panama City’s Growing Culinary Scene
In between your adventures, don’t forget to enjoy Panama City’s thriving food scene. From casual markets to fine dining, the city offers something for every taste and budget.
You’ll find:
- Traditional Panamanian dishes like sancocho (chicken stew) and patacones (fried plantains)
- Fresh seafood straight from both coasts
- International flavors thanks to Panama’s multicultural roots
For a local experience, visit Mercado de Mariscos (the Fish Market) for fresh ceviche, or explore small cafés tucked into Casco Viejo’s historic streets. Foodies will love how Panama City blends local tradition with global influence, making every meal part of the adventure.
Planning to Join One of Our Retreats or Family Adventure Vacations?
If you're feeling adventurous, we highly recommend arriving a day or two early to soak in the culture, history, and rhythm of the city before heading to the beach. We’re happy to help with suggestions or even help arrange an early arrival plan.
Prefer something simpler? Ask us about our City Tour Day Add-On, where we take care of everything—from visiting the Panama Canal to exploring Casco Viejo—so you can just show up and enjoy.
Wherever your travels take you, we hope this guide makes your time in Panama even more magical. And if you're craving for more information about Panama, check out our blog post on 10 Fascinating Facts About Panama You Might Not Know About!
Want more insider tips on panama?
Sign up for our newsletter and get exclusive retreat deals, insider travel tips, and first dibs on new experiences—delivered straight to your inbox.