After creating a map in map maker, you click the export button. This will make your map reachable in game via the Cape of Distant Worlds.
As for having others download your map. You will need to gather all fhm/fho./fhs/etc files that were created when you exported your map, and place them in a zip folder. Of which you can then upload to a filesharing website, such as
Mediafire.com. You can also upload the files one at a time, however this is both time consuming for you and those downloading.
For accessing others maps, you download their maps, Placing all included files in zip folder into the Exports folder of your Feral Heart game. If it is a simple FHM file, place it into exports. Usually downloads come with instructions on where to place if there are more specifics.