What I usually do is check my local and international ping, using tracert this also tells me if the exchange is congested, indicated by high pings on the first hops.
However as others have pointed out TI is having issues at the moment
Here is my tracert as an example
Microsoft Windows [Version 6.1.7601]
Copyright (c) 2009 Microsoft Corporation. All rights reserved.
C:\Users\Segg>tracert
www.mybroadband.co.za
Tracing route to
www.mybroadband.co.za [197.242.89.170]
over a maximum of 30 hops:
1 1 ms <1 ms <1 ms 10.0.0.1
2 7 ms 7 ms 7 ms 105-236-6-129-esr-lo.mtnbusiness.co.za [105.236.6.129]
3 8 ms 9 ms 9 ms ipc-recieve-jh-2a.za.mtnbusiness.net [41.181.178.17]
4 15 ms 12 ms 8 ms qux-jh-dca-2.za-b.za.mtnbusiness.net [41.181.165.115]
5 16 ms 8 ms 8 ms jh-dca-2.za--qux-b.za.mtnbusiness.net [41.181.165.114]
6 9 ms 9 ms 9 ms 41.181.180.10
7 8 ms 9 ms 9 ms 196.44.0.72
8 8 ms 9 ms 8 ms 41-208-29-125.mtnns.net [41.208.29.125]
9 9 ms 8 ms 8 ms ar2-rba-gi0-0.ip.isnet.net [196.26.0.33]
10 9 ms 8 ms 8 ms mi-za-rba-gsrpe2-gi1-1-0.ip.isnet.net [168.209.86.250]
11 10 ms 10 ms 9 ms 196.26.120.162
12 12 ms 11 ms 11 ms core-access-switch1.jnb1.host-h.net [197.189.193.1]
13 10 ms 11 ms 13 ms row-access-switch1-row7-8.jnb1.host-h.net [197.189.193.39]
14 10 ms 11 ms 13 ms 41.203.24.42
15 10 ms 10 ms 10 ms 197.242.89.170
C:\Users\Segg>tracert
www.google.ca
Tracing route to
www.google.ca [173.194.34.159]
over a maximum of 30 hops:
1 <1 ms <1 ms <1 ms 10.0.0.1
2 7 ms 6 ms 6 ms 105-236-6-129-esr-lo.mtnbusiness.co.za [105.236.6.129]
3 9 ms 8 ms 9 ms ipc-recieve-jh-2a.za.mtnbusiness.net [41.181.178.17]
4 9 ms 8 ms 9 ms qux-jh-dca-2.za-b.za.mtnbusiness.net [41.181.165.115]
5 13 ms 9 ms 9 ms jh-dca-2.za--qux-b.za.mtnbusiness.net [41.181.165.114]
6 246 ms 199 ms 200 ms am-tpr-1.nl--am-cr-1.nl-a.mtn.net [209.212.111.141]
7 200 ms 200 ms * core2.ams.net.google.com [195.69.145.100]
8 198 ms 199 ms 199 ms 209.85.254.90
9 215 ms 225 ms 200 ms 72.14.238.153
10 198 ms 197 ms 195 ms 209.85.246.153
11 197 ms 225 ms 197 ms 209.85.253.197
12 195 ms 195 ms 199 ms 209.85.253.197
13 199 ms 198 ms 197 ms 209.85.253.115
14 219 ms 200 ms 197 ms lhr14s21-in-f31.1e100.net [173.194.34.159]
Trace complete.
Try using the afrihost 1gig free account if your exchange is fine to check for sure whats up