Maindonald describes a sequential method based on Givens rotations. (A Givens rotation is an orthogonal transformation of two vectors that zeros out a given entry in one of the vectors.) At the previous step you have decomposed the design matrix $\mathbf{X}$ into a triangular matrix $\mathbf{T}$ via an orthogonal transformation $\mathbf{Q}$ so that $\mathbf{Q}\mathbf{X} = (\mathbf{T}, \mathbf{0})'$. (It's fast and easy to get the regression results from a triangular matrix.) Upon adjoining a new row $v$ below $\mathbf{X}$, you effectively extend $(\mathbf{T}, \mathbf{0})'$ by a nonzero row, too, say $t$. The task is to zero out this row while keeping the entries in the position of $\mathbf{T}$ diagonal. A sequence of Givens rotations does this: the rotation with the first row of $\mathbf{T}$ zeros the first element of $t$; then the rotation with the second row of $\mathbf{T}$ zeros the second element, and so on. The effect is to premultiply $\mathbf{Q}$ by a series of rotations, which does not change its orthogonality.
When the design matrix has $p+1$ columns (which is the case when regressing on $p$ variables plus a constant), the number of rotations needed does not exceed $p+1$ and each rotation changes two $p+1$-vectors. The storage needed for $\mathbf{T}$ is $O((p+1)^2)$. Thus this algorithm has a computational cost of $O((p+1)^2)$ in both time and space.
A similar approach lets you determine the effect on regression of deleting a row. Maindonald gives formulas; so do Belsley, Kuh, & Welsh. Thus, if you are looking for a moving window for regression, you can retain data for the window within a circular buffer, adjoining the new datum and dropping the old one with each update. This doubles the update time and requires additional $O(k (p+1))$ storage for a window of width $k$. It appears that $1/k$ would be the analog of the influence parameter.
For exponential decay, I think (speculatively) that you could adapt this approach to weighted least squares, giving each new value a weight greater than 1. There shouldn't be any need to maintain a buffer of previous values or delete any old data.
References
J. H. Maindonald, Statistical Computation. J. Wiley & Sons, 1984. Chapter 4.
D. A. Belsley, E. Kuh, R. E. Welsch, Regression Diagnostics: Identifying Influential Data and Sources of Collinearity. J. Wiley & Sons, 1980.